CrossFit Montgomery – CF
Warm-up
400m Run
Then
4 Rounds*
7 RDLs
7 High Pulls (clean grip)
7 Tall Muscle Cleans
7 Power Position Power Cleans
First 2 Rounds with an empty barbell, then
begin adding weight
Weightlifting
Power Position Power Cleaning (5/5/5)
3×5 Power Position Power Clean
LOW HANG POWER CLEAN (3/3/3/3)
from the knee
4×3 Low Hang Power Clean
Conditioning
Metcon (Distance)
AMRAP 1:00 x 7
100m Shuttle (50m out and back)
Rest :30