2020-10-05

CrossFit Montgomery – CF

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Warm-up

Gymnastics

Pullup Negatives , (EMOMx 7: 3-5 pull up negatives )

EMOMx 7: 3-5 pull up negatives
If you’re solid with pull-ups, use this time to really challenge yourself and hold the negative as long as possible.

If you’re working on strict pullups, use this time to build strength and hold the negative as long as possible.

Score is total reps of pull-up negatives

Metcon

Metcon (Time)

For Time:

8-12-16-20

step-ups with a wall ball (20/14# ball, 24/20 inch box)

air squats with a wall ball (same wall ball)

med ball squat cleans (same wall ball)

200m run after each set of med ball cleans

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