CrossFit Montgomery – CF

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take a couple minutes between the two parts, but you should be warm and can start the power cleans with the final weight on the bar from your pause if you like.

A: 3 Position Pause Power Clean (8:00 EMOM)

pause below knee, above knee (hang) and high hang.

complete the clean from the high hang position

B: Power Clean (5 sets of 1.1.1)


1 rep 10 second pause 1 rep 10 second pause 1 rep

not focusing on going super heavy, but working at consistent and challenging weight while focusing on form


With a running clock complete A and B. 2:00 rest between A and B.

Scores are separate.

A: Metcon (Time)

For Time


slam balls (30/20; 40/30)

toes 2 bar

B: Metcon (AMRAP – Reps)

5:00 AMRAP
Plank hold.

Each second is 1 rep.

Rx+ – weighted (45/25)

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