Week 1, Day 1

CrossFit Montgomery – CF

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Warm-up

20 Banded Pull Aparts (10 palms up & 10 palms down)

-Then-

Alternating E1- :45 Box Jumps (Rd 3 do Box Jump Overs)

2- :45 Hang Clean and Press (Light weight on Rd 3)

3- :45 Row for Calories

Conditioning

Metcon (Time)

5 Rounds

20 Box Jump Overs (30/24″)

5-4-3-2-1 Clean and Jerks*

20/16 Calorie Row

Rest 2:00
*5 reps @ 70% of 1 RM

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep at 85%+

Any variation of a clean and any variation of a jerk is acceptable (squat or power, split jerk or push jerk)