CrossFit Montgomery – CF
Warm-up
Metcon
1:30 rest between metcons
A: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
5 hang cleans (75/55; 95/65)
5 strict press (75/55; 95/65)
5 front rack lunges (total) (75/55; 95/65)
B: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
5 Power cleans (95/65; 115/75)
5 push press (95/65; 115/75)
5 front squats (95/65; 115/75)
C: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
5 Squat Cleans (115/75; 135/95
5 push jerk (115/75; 135/95)
5 back squats (115/75; 135/95)
Successory
Metcon (AMRAP – Reps)
3 super-sets of
7-10 hip extensions
Max unbroken strict pullups
Score is total pullups