Week 5 Day 2

CrossFit Montgomery – CF

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E2MOM x 4

200m Run

10 Russian KB Swings

In the remaining time perform a wallsit


Each partner begins on a different machine. Once athletes complete the required distances they begin performing Power Cleans at their own pace, where the team’s score is their power clean reps added together.

Athletes rotate machines each round, so each athlete on the team should perform 2 rounds on each cardio element. 2 scores: Total Team Power Clean and total Individual Power Cleans.

A: Metcon (AMRAP – Reps)

Teams of 3

AMRAP 3 Minutes x 6

– Row 500/450m

– Bike 800m

– Run 400m

Max rep Power Cleans @ 80% of 1 rep in remaining


Rest 2:00

Score A – team reps

B: Metcon (AMRAP – Reps)

Individual reps


5 Rounds

15 GHD Sit Ups

15 Bar Facing Burpees

9 Thrusters 115/80lbs