2021-01-04

CrossFit Montgomery – CF

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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

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