CrossFit Montgomery – CF
Warm-up
200m Run (easy)
20 Walking Lunges
:30 Sandbag Bear Hug Hold
200m Run
20 Calf Raises
:30 Sandbag Bear Hug Hold
100m Run (hard)
20 Leg Swings
5 Clean & Jerks
Conditioning
Metcon (3 Rounds for time)
On a continuous clock:
Part a) Run 5k
REST 3:00
Part b) 20 Clean and Jerks (155/105lbs)
39 Minute CAP
Scoring: each athlete will enter three (3) times. If the athlete runs the 5k in 28:00 minutes, rests 3:00, and completes the Clean and Jerks in 4:00, they will enter the following scores:
R1: 28:00
R2: 3:00
R4: 4:00
Total time for the METCON will be 35:00.