WEEK 6, DAY 5

CrossFit Montgomery – CF

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Warm-up

Run 400m

-Then 2 Steady Rounds-

12 Lunge + Twist (twist towards forward leg)

15 Unbroken Wallballs

:30 Dead Hang

Strength

Tempo Pull Squat Clean (EMOM 12 Minutes (12 Sets))

1 Tempo Pull Squat Clean

Start at no heavier than 50% of your 1 RM

Conditioning

AMRAP 6 Minutes (AMRAP – Rounds and Reps)

24/18 Calorie Row

then

AMRAP in remaining time

8 Chest to Bar Pull Ups

8 Thrusters (115/75lbs)