CrossFit Montgomery – CF

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Warm-up

Weightlifting

Clean Complex Beta

7:00 EMOM

– clean complex:

– clean pull, high hang clean, hang squat clean

Metcon

Metcon (AMRAP – Rounds)

14:00 EMOM

Odd rounds – 20 double unders, 3 burpees

Even rounds – 20 double unders, 10 hollow rocks

max score is 14. if you miss you dont finish the work in a round, complete the reps then sit out the remaining time in the next round. Continue alternating. So don’t do burpees 2 rounds in a row.