CrossFit Montgomery – CF
Warm-up
2:00 Bike or Row
2 Rounds
3 Plank Lunge w/Reach (each side)
5 Strict Pull-ups
3 Inch Worms
5 Wall Squats
A: Metcon (Weight)
Clean Complex; Every 4 min, 5 Rounds
1 Clean Complex every 4:00 x5 Rounds
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean + Split Jerk
NOTE: It is preferred that the barbell not be reset/dropped until after completion of the Split Jerk
B: Metcon (Calories)
Stamina Row
10 Rounds :30 on/:30 off