CrossFit Montgomery – CF
Warm-up
Wrist stretch, 1:00
Banded Front Rack Stretch, 1-2 min per side
then:
750m Row, increase speed every 150m
Then:
8-6-4-2 (add weight each round, starting with an empty bar)
Clean deadlift
clean from low hang
clean from high hang
Strength/Skill
Squat Clean (3 reps every 2:30 for 20:00)
70% if 1 rep
Extra
20 rounds
:40 Row
Rest :20
R1-4: 20-24spm
R5-8: 26-30spm
R9-12: Open
R13-16: 26-30spm
R17-20: 20-24spm
C2 Bike:
R1-4: 70-80 RPMs
R5-8: 80-90 RPMs
R9-12: 90+ RPMs
R13-16: 80-90 RPMs
R17-20: 70-80 RPMs