2020-11-17

CrossFit Montgomery – CF

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Warm-up

Skill

12:00 bar muscle up skill work

Metcon

Metcon (AMRAP – Reps)

20:00 EMOM

0:00 – 5:00

EMOM – Rx: 2-4 bar muscle ups. Try to do the same number each time

5:00 – 10:00

EMOM – 200m run *goal is to run hard each minute

10:00 – 15:00

EMOM – do as many strict unbroken pull-ups as possible

15:00 – 20:00

EMOM -200m run *goal is to run hard each minute

scoring: add up total reps from each section. Each run is worth 1 rep.

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