2018-03-20


CrossFit Montgomery – CF

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Warm-up

Weightlifting

Power Clean (1.1.1)

E2M0M

6 Rounds

1 rep 10 second pause

1 rep 10 second pause

1 rep

Aerobic Conditioner

This is a 21 minute EMOM.

Work rounds 1 – 10

Rest round 11

Work rounds 12 -21

A: Metcon (AMRAP – Reps)

Rounds 1 – 10
100m row sprint

*Max burpees in remaining time.

*Score burpees for reps

B: Metcon (AMRAP – Reps)

Rounds 12 – 21
100m run sprint (50m mark and back)

*Max suitcase crunches in remaining time

*Score suitcase crunches for reps

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