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WEEK 6, DAY 1

CrossFit Montgomery – CF

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Warm-up

Tricep and Lat Smash (1:30 per side)

-Then-

Every 2:00 for 8:00

:45 AAB

3 Empty Bar Squat Clean and Split Jerk

Freestanding HS practice in time remaining

Strength/Skill

Squat Clean and Split Jerk (1 RM)

Conditioning

Pick 1 of the following skills and practice as an EMOM for 10 Minutes:

– 5-30′ HS Walk

– :05-:10 L-Sit Hold

– 1-3 Strict Muscle Ups

– 1-2 Rope Climbs

– 5-40 Double Unders

– :20 Squat Hold (mobility focus)

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