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Workouts

WEEK 1, DAY 4

CrossFit Montgomery – CF

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Warm-up

330m Run

20 Air Squats

50′ High Knees

50′ Butt Kickers

50′ Lunge with Reach

50′ Duck Walk

20 Front Squat (empty bar)

300m Run

-Then-

1×3 Power Position Squat Clean

1×3 Hang Squat Clean

1×3 Squat Clean w/Light Weight

(Then continue building to 1st barbell weight)

Conditioning

Metcon (AMRAP – Rounds)

Every 2 Minutes for 24 Minutes

250′ Shuttle Run

x Squat Clean*

250′ Shuttle Run

*Squat Clean Weights

Rounds 1-4: 3 reps @ 65-75%

Rounds 5-8: 2 reps @ 75-85%

Rounds 9-12: 1 rep @ 85%
Target: finish with at least :30 remaining before the start of the next round; reps may be touch and go or singles.

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