CrossFit Montgomery – CF
10 kb swings
10 sit ups
10 inch worms
10 lunge with reach
10 boot strappers
pvc shoulder sequence
3-5 sets of 3 position squat clean, start with barbell or pvc pipe, add weight as needed
Clock for Part B begins 5:00 after Part A ends.
A: 3 Position Squat Clean (Every 90 seconds)
High hang squat clean
hang squat clean
Hold onto the bar the whole time.
Every 90 seconds complete 1 cycle.
B: Power Clean (heavy 3 )
12:00 to complete a heavy set of 3 for the day.
4 attempts max. if you find your heavy 3 before 12:00 is up, use that time as mobility/skill.