CrossFit Montgomery – CF
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 5 Band Pulls (front)
– 5 BandOverhead Lunges (each)
– 5 Band Pulls (overhead)
– 5 Band Sotts Press
– 5 Band Pulls (behind)
Weightlifting
A: Shoulder Press (3 x E3MOM 3.3.3 @ 70-75% of 1RM)
Metcon
B: Metcon (Time)
Three Rounds For Time
– 21/15/9 Power Clean (135#/95#)
– 400m Run
Anabolic Add-On
C: Anabolic Add-on – Cycle 2 Friday (No Measure)
Four Rounds
– 10 Pelican Rows
– 10 Ring Rows