CrossFit Montgomery – CF
Warm-up
2:00 Double LAX Ball T-Spine Smash
-Then-
500/400m Row
20 Box Step Overs
10 Power Position Power Cleans
400/350m Row
14 Box Jump Overs
8 Hang Power Cleans
300/250m Row
Strength/Skill
Power Clean (1>1>1)
On a 14 Minute clock practice:
1 Power Position Power Clean
1 Hang Power Clean at Knee
1 Power Clean
*Drop and reset between each rep (you should not hit a PR today-PRACTICE)
Conditioning
Metcon (Time)
100m Farmers Carry (32/20kg)
30 Box Jump Overs (24/20″)
20 Toes to Bar
30 Box Jump Overs
100m Farmers Carry