CrossFit Montgomery – CF
Warm-up
Every 1:30 for 4 rounds
10 Alternating S-DB Clean and Jerks (to floor)
10 Kipping Swings > knee raises x2 > Toes to Bar
:10 AAB Sprint
Strength/Skill
Metcon (Time)
Rx+
Unbroken Sets T2B
12-10-8-6-4-2-2-4-6-8-10-12
Rx
Unbroken Sets T2B
10-8-6-4-2-2-4-6-8-10
Scaled
Unbroken Kipping Knee Raises
10-8-6-4-2-2-4-6-8-10
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes x 3
Rx+
6 Deficit HSPU 4″/2″
6 Touch and Go Power Cleans (135/95lbs)
Rest 2:00
Rx
6 HSPU
6 Touch and Go Power Cleans (135/95lbs)
Rest 2:00
Pick up where you left off each interval