Week 5 Day 4

CrossFit Montgomery – CF

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Warm-up

6 rounds

5 ground to overhead with a plate 45/35

15 Plate hops

then,

1:00 lat/rotator cuff smash with barbell per side

Strength/Skill

Power Clean + Push Jerk (2 reps, EMOM for 8:00)

75%-85%

reset between reps

Conditioning

Metcon (Time)

5 Rounds

8 HSPU

4 Power Cleans (135/95)

3 Box Jump Overs (30/24)

4 Power Cleans (135/95)

3 Box Jump Overs (30/24)

Extra

steady 20:00 AMRAP

500m row

12 empty bar thrusters

1000m bike

6 strict pullups