CrossFit Montgomery – CF
Warm-up
4 Rounds:
6 Tempo Ring Rows*
10 Russian KB Swings
10 Calorie Row (building in speed)
*Fast on the pull, tempo on the eccentric
Strength/Skill
Find a 2RM Touch and Go Power Clean
Power Clean (2 RM)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
4 Hang Power Cleans (185/125lbs)
6 Chest to Bar Pull Ups
8 Deadlifts (185/125lbs)