2020-07-20

CrossFit Montgomery – CF

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Warm-up

Coaches choice, then the 3 position clean

3 Position Pause Power Clean (3 sets)

pause below knee, above knee (hang) and high hang.

complete the clean from the high hang position
Use as end of the warmup. Score is unimportant.

Weightlifting

Clean Complex Delta (Every 90 seconds )

-clean pull through triple extension

-hang squat clean

-full squat clean

all done without putting down the barbell
8 times through the complex. Complete one “complex” every 90 seconds.

Must do the weight for two sets for it to count.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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