2019-03-13

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Clean Pull, Squat Clean; Hang Clean Pull, Squat Clean Complex (E2MOM )

Every 2 minutes complete the following:

1 clean pull from the floor (floor through triple extension)

1 squat clean

10 second pause

1 clean pull from the hang position (from hang through triple extension)

1 squat clean
6 Rounds (12 minutes)

Aerobic Conditioner

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP
1 Round is-

200m run

250m row

20 mountain climbers (total)

20 flutter kicks (total)

10 russian twists (total) (25/15 pound plates)

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