Week 1, Day 3

CrossFit Montgomery – CF

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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

Captain Thunderpants (Rounds) (AMRAP – Rounds and Reps)

If you do not finish under 24 minutes use this to track rounds.

1 Rep per 50m

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.

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