2020-01-10


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CrossFit Montgomery – CF

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Warm-up

Metcon

A: 5:00 Clean Complex+C&J AMRAP (AMRAP – Reps)

5:00 AMRAP

In 5:00

First complete:

9 hang cleans

12 squat cleans

15 power cleans

rx- 115/80; rx+- 135/95

In remaining 5:00, complete as many reps as possible of:

Clean and Jerk

*score is reps completed of C&J

*hang clean will likely be your limiting factor on this wod (and cardio)

*scale the weight appropriately. should be a weight you can consistently move through, not necessarily unbroken for all reps, but no long breaks either.

B: Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

Every 3:00 – 10 slam balls (30/20)

One round consists of:

25 Double Unders

15 box jump overs (24/20) (rx+ burpee box jump overs)

15 sit ups

5 over head squats (95/65;125/85)
slam ball reps do not count towards score.

15:00 mark is the last round of slam balls.

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