CrossFit Montgomery – CF
Warm-up
2:00 per side, Smash Triceps
20 Leg Swings, per leg, Front to Back
20 Legs Swings, per leg, Side to Side
Then
AMRAP 6 Minutes
50m Shuttle (25m out and back)
10 russian kb swings
Strength/Skill
Power Position Power Clean
3×3
then,
Hang Power Clean Above the Knee
4×3
Drop and Reset betwen reps
Power Position Power Cleaning (3/3/3)
Hang Power Clean (3/3/3/3)
Conditioning
A: Metcon (Time)
Sprint Test
For Time
300 yard Shuttle Sprint
Rest 4:00
300 yard Shuttle Sprint
Use a 25 yard lane and go out and back 6
times.
Two scores: first 300 shuttle time, and your
total running time.
score is first 300 yd shuttle sprint
B: Metcon (Time)
total score of the wod
Extra
For Time
30/25 Calorie Row
20 Deficit HSPU 2/1″
10 Power Cleans 225/155lbs
20 Deficit HSPU 2/1″
30/25 Calorie Row