CrossFit Montgomery – CF
Warm-up
1:30 Band Pull Aparts
1:30 Glute Activation Steps and Squats
-Then-
AMRAP 6 Minutes
30 Single / Double Unders
10 S-Arm DB Hang Clusters (5 per arm)
100m Run
Strength
Tempo Pull Squat Clean (Every 1:30 for 10 Sets)
2 Tempo Pull Squat Cleans
Drop and reset between reps
Start at no heavier than 50% of your 1 RM
Conditioning
Metcon (Time)
10-15-20-25
Dumbbell Thrusters (50s/35s)
x3 Double Unders (30-45-60-75)