WEEK 2, DAY 5

CrossFit Montgomery – CF

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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

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