Announcements
Don’t forget to do your planks…
CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 100 Single Unders
– 5 Band Pulls (front, overhead, behind, pass through, press)
Skill
5:00
– 3-Part Muscle-Up Progression with Feet on Box (False Grip Pull to chest x 2, Ring Turnover x 2, Ring Dip x 2)
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
EMOM Ladder – 10:00
– Supinated Grip Pullups (Chinups)
Note: Becomes AMRAP when EMOM is broken
WOD
B: Metcon (Time)
40-30-20-10 Reps For Time
– Calories Row
– Burpee