Categories
Workouts

WEEK 5, DAY 3

CrossFit Montgomery – CF

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Warm-up

2:00 Double LAX Ball T-Spine Smash

-Then-

500/400m Row

20 Box Step Overs

10 Power Position Power Cleans

400/350m Row

14 Box Jump Overs

8 Hang Power Cleans

300/250m Row

Strength/Skill

Power Clean (1>1>1)

On a 14 Minute clock practice:

1 Power Position Power Clean

1 Hang Power Clean at Knee

1 Power Clean

*Drop and reset between each rep (you should not hit a PR today-PRACTICE)

Conditioning

Metcon (Time)

100m Farmers Carry (32/20kg)

30 Box Jump Overs (24/20″)

20 Toes to Bar

30 Box Jump Overs

100m Farmers Carry

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