CrossFit Montgomery – CF
Warm-up
3:00 Machine of choice
-Then-
Alt. EMOM 6 Minutes
1 – 10 Empty Bar Clean and Press
2 – 15 Wall Balls Unbroken
3 – Shuttle Runs*
*start slow with a focus on technique, build in speed each round
Strength/Skill
EMOM 10 Minutes
1 Power Clean + Split Jerk @ 70-85% of 1RM
Split Jerk
Begin at 70%. Build as desired, not exceeding 85%. Final set is performed at 70%.
% is based on Power Clean + Jerk, or the lighter of the two lifts.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 Minutes x 2
7 Shuttle Runs
10 Front Squats (95/65lbs)
Rest 1:00 between AMRAPs
1 Shuttle = 25′ out and back (3 point contact)
Restart with Shuttle Runs on the second AMRAP
Score is rounds + reps from 2nd AMRAP ONLY