week 2 day 3

CrossFit Montgomery – CF

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Warm-up

2 Rounds

200m Run

3 Inchworms

4 Vertical Leaps

5 Ring Rows

6 Spiderman Lunges

Strength/Skill

Metcon (AMRAP – Reps)

AMRAP

4 Rounds

10 Hip Extensions

into

Max Duration Hold (1 minute cap)

Rest as needed between

Reps = total seconds in the hold

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

24 Double Unders

8 DB Snatch 50/35lbs

Extra

In teams of 3:

30 Sandbag Cleans 150/100lbs

400m Run, as a team

30 Sandbag Cleans

400m Run, as a team

30 Sandbag Cleans

Sandbag cleans must be done in sets

of 5.

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