Week 3 Day 4

CrossFit Montgomery – CF

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Warm-up

2:00 pec mash per side

Then

AMRAP 6 Minutes

.4/.3K Assault Bike

:20 Deadhang from Pull Up Bar

10 Squat Jumps

Strength/Skill

Power Clean + Push Jerk (1 rep EMOM for 8:00)

85-90% each rep

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

1k/.9k Assault Bike

12 Push Ups

12 Goblet Squats 70/50lbs

Extra

3 Steady Rounds

1000m C2 or AAB Bike, or 400m

Jog

500m Row

15 Banded Good Mornings

:30 Hanging L-Sit Hold