WEEK 1, DAY 4

CrossFit Montgomery – CF

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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.

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