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Workouts

WEEK 2, DAY 4

CrossFit Montgomery – CF

Warm-up

3:00 on Machine

-Then-

25′ Duck Walk

3 Explosive Broad Jumps

10 In-place Light Reverse Lunge Steps

5 Strict Pull Ups

Strength/Skill

Front Squat (2×15)

Rest: 3-4 Minutes

First set is a lighter warmup set.

Second set is AHAP, around 60-70%.

Conditioning

Metcon (Time)

3 Burpee Muscle Ups

11 Hang Power Cleans

3 Burpee Muscle Ups

11 Hang Power Cleans

3 Burpee Muscle Ups

11 Hang Power Cleans

3 Burpee Muscle Cleans

Rx+ (155/105)

Rx (135/85)