CrossFit Montgomery – CF
Warm-up
2 Rounds
4 Squat thrusts
4 Plank Lunge w/Reach
12 Sit-ups
12 Cal Row or Bike
10 Wall Squats
A: Metcon (Weight)
Clean and Jerk Complex
Every 90 secs x 6 sets
1 Hang Power Clean
1 Power Clean
1 Split Jerk
Set 1 @ 50% of 1RM Jerk
Set 2 @ 60%
Set 3 @ 63%
Set 4 @ 68%
Set 5-6 @ 72%
B: Metcon (Time)
For Time
Row 1,000 Meters, 15 Power Clean and Jerks (115/80)
Row 750 Meters, 12 Power Clean and Jerks (135/95)
Row 500 Meters, 9 Power Clean and Jerks (155/105)
Row 250 Meters, 6 Power Clean and Jerks (185/135)