2020-07-27

CrossFit Montgomery – CF

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Warm-up

Primer

3 Position Pause Power Clean (3-5 times as the end of your warmup )

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

complete the clean from the high hang position

Weightlifting

Power Clean 1.1 (2/2/2/2/2)

1 rep

10 second pause

1 rep

Metcon

Metcon (AMRAP – Rounds)

14:00 Alternating EMOM:

Odd rounds- 15 double unders + 5 wall balls (20/14) Rx+ – 25 double unders + 7 wall balls

Even rounds – 15 double unders + 5 toes 2 bar Rx+ – 25 double unders + 7 toes 2 bar

Score is rounds completed, if you don’t finish in the minute complete the reps and sit out the next.
Rx+- must do at least 12 rounds.

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