WEEK 7, DAY 3

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

3:00 of Barbell Yoga*

Then

2 Rounds:

200m Row

8 Lateral Burpees over the rower

8 Empty Bar Hang Clusters

*Barbell Yoga is moving an unloaded barbell

through as many different movements and

ranges of motion as possible

Strength/Skill

DHP: Complex: (1 RM)

Deadlift

Hang Power Clean

Power Clean

Conditioning

A: Metcon (Time)

Sprint Test

For Time

300 yard Shuttle Sprint

Rest 4:00

300 yard Shuttle Sprint

Use a 25 yard lane and go out and back 6

times.

Two scores: first 300 shuttle time, and your

total running time.
score is first 300 yd shuttle sprint

B: Metcon (Time)

total score of the, do not include the 4:00 rest as part of the store

Leave a Reply

Your email address will not be published. Required fields are marked *