CrossFit Montgomery – CF
Warm-up
500m Row
then
5-4-3
Walk outs
Plank Lunge w/reach
*20 sec Plank (elbows) after each round
Primer
E2MOM x5 Sets
2 Pausing Clean Pulls
*work between 80-110% of 1RM Clean
A: Metcon (AMRAP – Reps)
Max Reps
5 Rounds for Max Reps
1:00 – Row for Calories
1:00 – Power Cleans (135/95)
1:00 – Barbell Facing Burpees
1:00 – Rest
Finisher
5:00 Recovery Row/Bike
*Complete immediately after METCON at a conversation pace