CrossFit Montgomery – CF
Warm-up
300m Run
12 Medball Bear Hug Squats
50m Sled Push
200m Run
12 Medball Squat Cleans
50m Sled Push
100m Run
12 Wall Balls
50m Sled Push
Strength/Skill
Tempo Pull Power Cleans (2 Tempo Pull Power Cleans)
Compare to Thursday (4/7/2022)
Conditioning
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 12 Minutes
– Wallballs, AHAP
– 100m Empty Sled Sprint
– Rest
On go, athlete 1 begins max wallballs while athlete 2 sled pushes 100m, and while athlete 3 waits their turn. Once the sled pusher returns, athletes rotate in the order shown.
Athletes who can repeat sets of 20+ wallballs with the the standard (20/14lbs) ball should use a slightly heavier ball.
Score is total wallballs.
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 12 Minutes
– Wallballs, AHAP
– 100m Empty Sled Sprint
– Rest
On go, athlete 1 begins max wallballs while athlete 2 sled pushes 100m, and while athlete 3 waits their turn. Once the sled pusher returns, athletes rotate in the order shown.
Athletes who can repeat sets of 20+ wallballs with the the standard (20/14lbs) ball should use a slightly heavier ball.
Score is total wallballs.