CrossFit Montgomery – CF
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 3 Plank Lunges
– 3 Plank Samsons
– 3 Plank Squats
Weightlifting
A: Back Squat (3 x E3MOM 2.2.2.2 Reps @ 80-85% of 1RM)
Metcon
B: Metcon (Time)
For Time
– 20 Wall Ball (20#/14# @ 10’/9′)
– 200m Run
– 20 Box Jump (24″/20″)
– 200m Run
– 20 Burpee Pullup
Anabolic Add-On
c: Anabolic Add-on – Cycle 2 Tuesday (Weight)
Four Rounds
– 10 See Saw Press (each)
– 10 Four Second Pullup Negatives