CrossFit Montgomery – CF
Warm-up
AMRAP 5 Minutes
125m Row
:45s Back Squat Hold
125m Row
:45s Back Squats
-then-
Couch Stretch (2:00 per side)
Plate Warm Up
Strength/Skill
Back Squat (5 RM)
This is your Back Squat test for Phase IV
Conditioning
Metcon (AMRAP – Rounds)
AMRAP 3 Minutes
100 Double Unders
Max Squat Clean Clusters (95/65lbs)
Double Under: should not exceed :90 for anyone. Reduce to singles.
Cluster = 3 touch and go reps is one round. You should be able to do multiple touch and go reps rather than singles. Pick a bar weight that allows you to hold on for big sets in what will be at most, 2:00 of clusters.