CrossFit Montgomery – CF
Warm-up
2:00 Squat Hold
-Then-
Alternating EMOM 9 Minutes, 3 each (R1>R2>R3)
– :45 of Burpees > Push Ups > Ring Rows
– :45 of Air Squats > Empty Bar Front Squat > Hang Squat Cleans
– Run 200m
Conditioning
Pennies (Time)
Rx+:
6 Squat Cleans (225/155lbs)
6 Muscle Ups (ring)
Run 400m
6 Squat Cleans (225/155lbs)
6 Muscle Ups (ring)
Run 400m
6 Squat Cleans (225/155lbs)
6 Muscle Ups (ring)
Run 400m
6 Squat Cleans (225/155lbs)
6 Muscle Ups (ring)
Rx: (Intermediate)
6 Squat Cleans (185/125lbs)
4 Muscle Ups (bar)
Run 400m
6 Squat Cleans (185/125lbs)
4 Muscle Ups (bar)
Run 400m
6 Squat Cleans (185/125lbs)
4 Muscle Ups (bar)
Run 400m
6 Squat Cleans (185/125lbs)
4 Muscle Ups (bar)
Scaled: (beginner)
6 Heavy Cleans
6 Burpee Pull-Ups
Run 200-400m
6 Heavy Cleans
6 Burpee Pull-Ups
Run 200-400m
6 Heavy Cleans
6 Burpee Pull-Ups
Run 200-400m
6 Heavy Cleans
6 Burpee Pull-Ups