2020-06-30

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Skill

12:00 rope climb work

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

Each round is:

15/12 cal row

10 C2B Pull-ups

5 T2B

Scale options:

C2B -> Regular Pullups -> Banded Pull-ups -> Ring rows

T2B -> Knee Raises -> Candle Sticks -> V-ups -> Sit ups
grip buster

Aerobic Conditioner

Metcon (AMRAP – Rounds)

8:00 EMOM

100m Sprint

Rx+: 200m Sprint, but you have to complete all rounds for your score to count as Rx+. If you miss a round, enter your score in as Rx.

Leave a Reply

Your email address will not be published. Required fields are marked *