CrossFit Montgomery – CF
Warm-up
E2MOM x 4
200m Run
10 Russian KB Swings
In the remaining time perform a wallsit
Conditioning
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
time
Rest 2:00
Score A – team reps
B: Metcon (AMRAP – Reps)
Individual reps
Extra
5 Rounds
15 GHD Sit Ups
15 Bar Facing Burpees
9 Thrusters 115/80lbs