2018-09-14

CrossFit Montgomery – CF

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Warm-up

400m run

5 ring rows

10 lunges (total)

15 russian swings

couch stretch, 1:00 each side

15 russian swings

10 lunges

5 ring rows

burgener’s warm-up, clean

Weightlifting

Power Clean (1.1.1)

6 rounds E2MOM:

complete 1.1.1 power cleans

10 second pause between cleans

every round should be a working round, increase weight as possible between rounds

Finisher

Triple Reverse Ladder, Thrusters, Hollow rocks, and Pull-ups (Time)

Triple Thruster, Hollow rocks, Pull-ups Reverse Ladder
10-1 of each:

Thrusters (75/55; Rx+ 95/65)

Hollow rocks

Pull-ups

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