CrossFit Montgomery – CF
Warm-up
Metcon
Metcon (Time)
For Time:
400m Run
12 Squat Cleans
6 Toes 2 Bar
10 Squat Cleans
6 Toes 2 Bar
600m Run
8 Squat Cleans
6 Toes 2 Bar
6 Squat Cleans
6 Toes 2 Bar
400m Run
4 Squat Cleans
6 Toes 2 bar
2 Squat Cleans
6 Toes 2 Bar
200m Run
Squat clean weight:
Rx- 95/65; Rx+135/95
Recovery
Bike/Row/Jog
Do one or a combination of the above for 7-10 minutes as an active recovery for the day.
Mobility
quads/lats/couch stretch