CrossFit Montgomery – CF

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15:00 (this will also be part of the warm-up)

wall balls: practice hand placement under the ball, breathing at the top, and full depth squats

bear complex: practice moving through the positions with confidence and control. hitting each position

power clean -> front squat-> push press->back squat -> push press. there must be a brief pause at each position. no squat clean into a thruster into a back squat into a behind the neck thruster


A: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

First 10:00

20 Wall Balls

10 Pull-ups

5 Lunges (each leg)

1 Bear complex (75/55; 125/85)

B: Metcon (Weight)

From 10:00 – 20:00

build to a heavy single Clean and Jerk

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