CrossFit Montgomery – CF
Warm-up
2:00 Banded Front Rack Stretch
Then,
2 Rounds:
100m Run
10 Russian KB Swings
20 Air Squats + 10 Empty Bar Front Squats
Metcon
A: CFG Event 6 – Clean Ladder (Time)
Rx+:
5 Rounds for time of:
200m Run
1 Clean
Women: 125 / 135 / 145 / 155 / 165 lbs.
Men: 185 / 205 / 215 / 225 / 235 lbs.
Time Cap: 8 min.
Rx:
5 Rounds for time of:
200m Run
1 Clean
Women: 85 / 95 / 105 / 110 / 115 lbs.
Men: 125 / 135 / 145 / 155 / 165 lbs.
Time Cap: 8 min.
Scaled:
5 Rounds for time of:
150 or 200m Run
1 Clean
Women: 45 / 55 / 65 / 75 / 85 lbs.
Men: 75 / 85 / 95 / 105 / 115 lbs.
Time Cap: 8 min.
B: Metcon (Time)
CFG Event 7 – Heavier Clean Ladder
Rx+:
5 Rounds for time of:
150m Run
1 Clean
Women: 170 / 175 / 180 / 185 / 190 lbs.
Men: 245 / 255 / 265 / 275 / 285 lbs.
Time Cap: 8 min.
Rx:
5 Rounds for time of:
150m Run
1 Clean
Women: 120 / 125 / 130 / 135 / 140 lbs.
Men: 170 / 175 / 180 / 185 / 190 lbs.
Time Cap: 8 min.
Scaled:
5 Rounds for time of:
100 or 150m Run
1 Clean
Women: 90 / 95 / 100 / 105 / 110 lbs.
Men: 125 / 135 / 145 / 150 / 155 lbs.
Time Cap: 8 min.