CrossFit Montgomery – CF
On the board
Squat Clean Complex (1/1/1/1/1/1)
-clean pull through triple extension
-hang squat clean
-full squat clean
all done without putting down the barbell
6 rounds; 1 round every 90 seconds
if your legs are too tired, focus on form or do power cleans and note it.
Metcon (AMRAP – Rounds)
20:00 alternating EMOM
Odd rounds: shuttle run to 5,10,15,20m
Even rounds: 10 weighted sit ups (45/25) and 10 flutter kicks each leg
Score total rounds completed. If you do not finish the work in a round, complete the work and sit out until the next round. Continue alternating movements.