2019-03-06

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

On the board

Weightlifting

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.

Finisher

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.

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