2018-08-01


CrossFit Montgomery – CF

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Warm-up

2 Rounds:

200m run

2 rounds of cindy

PVS Pipe Sequence

Burgerner’s Warm-up, Clean

Weightlifting

Power Clean (3/3/3/3/3)

-Touch and go power cleans

-start at 50-55% of 1 rep power clean

Metcon

Metcon (AMRAP – Reps)

6:00 Alternating EMOM
Thursters (95/65)

Pull-ups

Think about your pacing in Fran and how that feels. Score is total reps completed.

Finisher

Metcon (Distance)

Row/Run Combo

-Row for 3 minutes

-Immediately after, run the same distance you rowed
Goal is to complete the run close to the amount of time you rowed.

Score is total meters traveled.

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