CrossFit Montgomery – CF

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Squat Clean Complex (3/3/3/3/3)

-clean pull through triple extension

-hang squat clean

-full squat clean

all done without putting down the barbell
1:30 between sets of 3

pause exactly 10 seconds between reps (after you complete the squat clean, wait 10 seconds before beginning the complex again); this will give you a moment to breathe and think about how the last rep felt, what felt right, what didn’t.


Metcon (AMRAP – Reps)

4 Rounds, 1:00 rotating through each station, 4x through each station
cal row

russian kb swings (32kg/20kg)

mountain climbers

hollow rocks

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