CrossFit Montgomery – CF
Warm-up
Every :90 for 6:00 (4 sets)
40 Single Unders
6 Light Power Cleans
6 Light Push Presses
Conditioning
Captain Thunderpants (Time)
On a 32 Minute Clock:
10 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 135/95lbs
Time Cap: 24 Minutes
Then, from 24:00-32:00
Find a 1 RM Shoulder to OH
-Scaled
On a 32 Minute Clock:
8 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 95/65lbs
Time Cap: 24 Minutes
Then, From 24:00-32:00:
Find a 1RM Shoulder to OH
1RM Shoulder to Overhead
Competitor Extra
Metcon (No Measure)
Every 2 Minutes for 16 Minutes
50′ HS Walk
Ski for Calories in Remaining time (Row)
HS Walk should never exceed 1:00 to complete. Scale Distance as needed. Calorie Pace should allow you to immediately go right into the next HS walk at the start of every round.