CrossFit Montgomery – CF
Warm Up
3 Steady Rounds:
12 DB Front Rack Lateral Squats
10 Push Ups
12 Jump Squats
10 Burpees
Strength/Skill
Squat Clean (Every :30 for 10 Minutes (20 reps)
1 Squat Clean)
Sets 1-5: all performed with Tempo Pull
Sets 6-16: build to a heavy but perfect clean (no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps
Metcon
Metcon (Time)
30-20-10
Calorie Row
Front Squat (135/95lbs)
*50′ HS Walk after each set (3 total)
Run equivalent: 300-250-200m