CrossFit Montgomery – CF
Warm-up
1:00 Hanging Shoulder Opener
:30 Front Rack Elbow Pointers
1:00 Max Squat Hold w/Bar in Front Rack
-Then-
3 Rounds
250m Row
7 Hang Squat Cleans w/Empty Bar
5 Pause Ring Rows
Strength/Skill
Low Hang Power Clean (1 RM)
@ / below the knee
Technique to Heavy
Rest as Needed
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
250m Row
12 Pull Ups
250m Row
12 Hang Squat Cleans (115/75lbs)
30 Calories on the AAB may be subbed for the row.
Every 25m (3 cal) is one rep