2018-04-11

CrossFit Montgomery – CF

Warm-up

500m Row

2 Rounds

10 Sit-ups

10 Russian KB Swings

10 Push-ups

10 Supermans

Primer

3 Rounds

8 Kneeling Barbell Strict Presses

25m′ Single Arm Overhead Carry (each)

A: Push Press (6)

4 sets, 6 reps
Record your heaviest set of 6 for the day

B: Metcon (Weight)

EMOM x 15
Minute 1 – 20 Wallballs (20/14)

Minute 2 – 7 Box Jumps (30/24)

Minute 3 – 5 Power Cleans (increase weight each round — first set of power cleans @ 65% of 1RM)

*Score heaviest set of Power Cleans

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