week 2 day 4

CrossFit Montgomery – CF

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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