WEEK 6, DAY 1

CrossFit Montgomery – CF

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Warm-up

3 Rounds:

200m Run

10 Pause Air Squats

5 Hang Clean and Jerks*

*Start with light weight and build each round

Strength

Bench Press (5 reps AHAP)

Goal for all sets to be HEAVY (80%+ of 1RM)

Conditioning

Metcon (Time)

80 Air Squats

400m Run

12 Clean and Jerks (185/125lbs)