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WEEK 6, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 Squat Hold

-Then-

Alternating EMOM 9 Minutes, 3 each (R1>R2>R3)

– :45 of Burpees > Push Ups > Ring Rows

– :45 of Air Squats > Empty Bar Front Squat > Hang Squat Cleans

– Run 200m

Conditioning

Pennies (Time)

Rx+:

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Run 400m

6 Squat Cleans (225/155lbs)

6 Muscle Ups (ring)

Rx: (Intermediate)

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Run 400m

6 Squat Cleans (185/125lbs)

4 Muscle Ups (bar)

Scaled: (beginner)

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

Run 200-400m

6 Heavy Cleans

6 Burpee Pull-Ups

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