CrossFit Montgomery – CF
Warm-up
Straight Through
2:00 Machine
1 Wall Walk
10 Hang Muscle Cleans
1:00 Machine
2 Wall Walks
8 Empty Bar Front Squats
:30 Machine
3 Wall Walks
6 Squat Cleans
Strength/Skill
Every 2 Minutes for 14 Minutes
3 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 50% of your 1 RM and only add weight if your movement is flawless.
Tempo Pull Squat Cleans (7 Rounds for weight)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 5 Minutes
Climb the Ladder
1 Wall Walk
4 DB Power Cleans (50s/35s)
2 Wall Walks
8 DB Power Cleans (50s/35s)
3 Wall Walks
12 DB Power Cleans (50s/35s)
4 Wall Walks
16 DB Power Cleans (50s/35s)
5 Wall Walks
20 DB Power Cleans (50s/35s)
……..