2018-06-12

CrossFit Montgomery – CF

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Warm-up

500m Row

25’ Stiff legged bear crawl

25’ Inchworms

25’ Plank Lunge

25’ Burpee broad jump

Gymnastics

Strict Handstand Push-ups

Set 1 – 3 HSPU

Set 2 – 5 HSPU

Set 3 – 7 HSPU

Set 4 – 5 HSPU

Set 5 – 3 HSPU

Complete 5 sets over 5 minutes. If ready, build from last week

A: Metcon (3 Rounds for reps)

AMRAP 4 x3
AMRAP 4

25/20 Cal Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4

25/20 Cal Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4

25/20 Cal Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

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