WEEK 7, DAY 1

CrossFit Montgomery – CF

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Warm-up

3 Rounds

:30 Easy Pace on a Machine

:25 Moderate Pace

:05 SPRINT

Then,

2 Rounds

10 KB Taters

12 Cossack Squats

10 Push Ups w/ a twist

Strength/Skill

Squat Clean (1 RM)

Lifting Re-test

Squat Clean

1×3 Power Position

1×2 Hang (at knee)

then,

3 reps @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

then, continue building to a new 1 RM

Conditioning

Metcon (Time)

30/20 Calorie AAB