CrossFit Montgomery – CF
Warm-up
on the board
Weightlifting
Pausing Clean Grip Deadlift (5 sets of 2)
Pause at:
1 inch off the ground
below the knee
above the knee
mid thigh
then finish with explosive hips and shrug
20:00
clean grip deadlift:
set up like you would on a clean
knuckles down, lats pulled down and together, bar against your shins
work for the hook grip
Finisher
20:00 running clock
Metcon (AMRAP – Rounds and Reps)
20:00 Running Clock
2000m row
then:
AMRAP –
8 Hand Release Push Ups
12 jumping lunges
16 suitcase crunches