CrossFit Montgomery – CF
Warm-up
5 Rounds
2 Inch Worms
10 Russian KB Swings (Heavy)
100m Run
5 Muscle Cleans from mid-shin (set up
position)
Strength/Skill
R1-5: 3 Power Position Power Clean
R6-10: 2 Power Cleans, above knee*
R11-15 1 Power Clean, below knee**
Power Position Power Cleaning (3/3/3/3/3)
Power Cleans, Above the Knee (2/2/2/2/2)
*Pause 1-3″ off the floor AND just above the knee before cleaning.
Power Cleans, Below the Knee (1/1/1/1/1)
**Pause 1-3″ off the floor, then clean.
Conditioning
Metcon (Time)
Triple Grace
With a Partner
90 clean and jerk @ 135/95
Must be done in sets of 3 or more before switching partners
Extra
30-20-10
Shoulder to OH 135/95lbs
Chest to Bar Pull Up
Wallballs 20/14lbs