CrossFit Montgomery – CF
Warm-up
2:00 of Double Under/Triple Practice
Then,
10 Empty Bar Good Mornings
8 Tempo Pust Ups (3-count to the bottom)
20 Unbroken Wallballs
8 Tempo Push Ups (3-count to the bottom)
10 Empty Bar Front Squats
Strength/Skill
Front Squat (2 Front Squats)
Every :90 until failure
Begin at 75% of your 1 RM. Add 10/5lbs until you can no longer climb.
Conditioning
Metcon (Time)
For Time
21 Hang Squat Cleans (95/65lbs)
15 HSPU
15 Hang Squat Cleans (95/65lbs)
15 HSPU
15 Hang Squat Cleans (95/65lbs)
15 HSPU
21 Hang Squat Cleans
Time Cap: 10 Minutes