CrossFit Montgomery – CF
Warm-up
500m Row
15-12-9
Abmat Sit-ups
Banded Good Mornings
Next
250m Row
7 Inch Worms
Then
1 Round
5 Power Clean w/Empty Barbell
5 Push-ups
Followed by
1 Round
5 Power Cleans (medium – light load)
5 Barbell Facing Burpees (slow)
Build to working weight
A: Metcon (Time)
5 Rounds
10 Power Cleans (115/80)
10 Barbell Facing Burpees
*18.0 Burpee Standards
B: Power Clean (1 Rep)
In 10:00 Find Heavy Single for Today