CrossFit Montgomery – CF
Warm-up
330m Run
20 Air Squats
50′ High Knees
50′ Butt Kickers
50′ Lunge with Reach
50′ Duck Walk
20 Front Squat (empty bar)
300m Run
-Then-
1×3 Power Position Squat Clean
1×3 Hang Squat Clean
1×3 Squat Clean w/Light Weight
(Then continue building to 1st barbell weight)
Conditioning
Metcon (AMRAP – Rounds)
Every 2 Minutes for 24 Minutes
250′ Shuttle Run
x Squat Clean*
250′ Shuttle Run
*Squat Clean Weights
Rounds 1-4: 3 reps @ 65-75%
Rounds 5-8: 2 reps @ 75-85%
Rounds 9-12: 1 rep @ 85%
Target: finish with at least :30 remaining before the start of the next round; reps may be touch and go or singles.