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 2.2.2 @ 80-85% of 1RM)
Metcon
B: Metcon (Time)
Three Rounds For Time
– 15/10/5 Thruster (115#/75#)
– C2B Pullup
Thruster: 135#/95#
Anabolic Add-On
C: Anabolic Add-on – Cycle 2 Friday (No Measure)
Four Rounds
– 10 Pelican Curls
– 10 Ring Rows