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CrossFit Montgomery – CF
A: 5:00 Clean Complex+C&J AMRAP (AMRAP – Reps)
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)
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.