CrossFit Montgomery – CF
Warm-up
1:00 Bike/Row
10 Front Squats
1:00 Bike/Row
10 Hang Power Cleans + Front Squat
1:00 Bike/Row
10 High Hang Squat Cleans
1:00 Bike/Row
10 Low Hang Squat Cleans
1:00 Bike/Row
Strength/Skill
Metcon (3 Rounds for reps)
With a Partner:
From 0:00 – 2:00
P1: Max Reps Hang Squat Cleans 135/95lbs
From 2:00 – 4:00
P2: Max Reps Hang Squat Cleans 135/95lbs
From 4:00 – 5:30
P1: Max Reps Hang Squat Cleans 155/105lbs
From 5:30 – 7:00
P2: Max Reps Hang Squat Cleans 155/105lbs
From 7:00 – 8:00
P1: Max Reps Hang Squat Cleans 185/125lbs
From 8:00-9:00
P2: Max Reps Hang Squat Cleans 185/125lbs
score is individual partner’s reps, not team reps
Conditioning
Metcon (Time)
4 rounds, alternating full rounds with a partner (2 rounds
each)
30 Air Squats
Then,
4 Devils Presses 50/35s
8 DB Front Rack Reverse Lunges
2 Devils Presses 50/35s
4 DB Front Rack Reverse Lunges
4 Devils Presses 50/35s
8 DB Front Rack Reverse Lunges
2 Devils Presses 50/35s
4 DB Front Rack Reverse Lunges
time as a team
Extra
For Time
Run 400m
30 Bar Facing Burpees
15 Power Snatches 145/100lbs
Run 400m
30 Toes to Bar
15 Overhead Squats 145/100lbs
Run 400m
30 Bar Facing Burpees
15 Power Snatches 145/100lbs
Run 400m