CrossFit Montgomery – CF
Warm-up
1:00 Hang from Pull Up Bar
20 Plank Transitions
-Then-
EMOM 4:00 (both movements performed in the same minute
8 KB Taters
6 Burpees over KB
Strength/Skill
Every 2:30 for 15 Minutes (6 sets)
Hang Squat Clean Complex (Weight)
1 Hang Squat Clean + 2 Front Squats + 1 Hang Squat Clean
Aim to begin at around 65% of your 1RM Clean and build each set. Go AHAP!
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
30 Hang Squat Cleans (115/80lbs)
100′ Handstand Walk*
*5′ = 1 Rep (20 reps per 100′)