Baseline Testing, Week 1 Day 4

CrossFit Montgomery – CF

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Warm-up

Warm Up

2:00 per side, Tricep Mash

Then

4 Rounds*

5 Bar Facing Burpees

5 Empty Bar Good Mornings

5 Hang Muscle Cleans

5 Shoulder to Overhead

*Rounds 1-2 are with an empty bar, then

add weight in rounds 3-4.

Strength/Skill

For athletes participating in quarter finals tomorrow, do part B.

A: Power Clean (1rm)

B: Power Clean & Push Jekr (Weight)

2 power cleans and push jerks

Power Clean

Push Jerk

reset

Power Clean

Push Jerk
8:00 EMOM

70-80%

Conditioning

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

Extra

On a 25 Minute Running Clock

16 Step Ups 20/16″

10 daVinci Raises

14 Calorie Row

10 Hollow Rocks

12 Calorie Row

10 Scap Pull Ups

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