Day: April 6, 2022

CrossFit Montgomery – CF

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Warm-up

2:00 Pigeon Stretch/Side

-Then-

3 Rounds

12 S-Arm DB Squat Cleans (50/35lbs)

12 S-Arm DB Push Press

6 Ring Rows

Strength/Skill

Tempo Pull Power Cleans (3 Reps)

Every 2 Minutes for 12 Minutes

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 3 (waterfall style):

AMRAP 14 Minutes

1 Rope Climb

1 Clean & Jerk (175/120lbs)