CrossFit Montgomery – CF
Warm-up
20 shoulder swimmers
then
accumulate 1:00 in a deadhang from pullup bar
then
2 rounds
8 burpees
12 jumping lunges (total)
then
11 shoulder press
9 push press
7 push jerks
5 split jerks
Strength/Skill
1 Jerk Dip+ 1 Split Jerk w/ pause (15:00 clock, build to heavy 1)
pause in the catch position
rest 1 – 2 minutes between lifts
Conditioning
Metcon (Time)
For time:
2-6-10-14-18
Hang Power Clean 135/95lbs
Front Rack Lunge Steps 135/95lbs
Extra
Flush Day
Slow 30 Minute AMRAP, for completion/
quality:
500m C2 Bike or AAB
25′ Duck Walk
25′ Inchworm
500m C2 Bike or AAB
:30 Handstand Hold
:30 Deadhang from Pull Up Bar
500m C2 Bike or AAB
1:00 Hollow Body Hold