CrossFit Montgomery – CF
Warm-up
Row 500m/450m
-then-
8 Burpee Pull Ups/ Ring Rows
8 Hang Muscle Cleans
6 Burpee Pull Ups/Ring Rows
6 Hang Power Cleans (at power position)
4 Burpee Pull Ups/Ring Rows
4 Hang PowerCleans (at Knee)
Strength/Skill
Hang Power Clean (Every :90 for 15:00 (10 sets)
1 Hang Power Clean, Below the Knee)
Start in the neighborhood of 70% of your 1RM Power Clean and increase weight each set, aiming to finish with a new 1RM or very heavy single.
Conditioning
Metcon (Time)
3 Rounds
15 Hang Power Cleans (115/80lbs)
2 Wall Walks
15 Bar Facing Burpees