CrossFit Montgomery – CF
Warm-up
2:00 Bike or Row
then
4-3-2
Inch Worms
Plank Lunge w/reach
Primer
7 sets of 2 Clean Complexes
Pause Clean Deadlift (stop just below knee) + Power Clean
*Start at 40% of 1RM Clean and build
A: Metcon (Time)
3 Rounds
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/20 Cal Row
Finisher
2 Supersets, Not for time
30 Banded Good Mornings
20 Weighted Sit-ups
20 Hollow Rocks
*Rest no longer than 2 min between sets