2019-01-30

CrossFit Montgomery – CF

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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

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