CrossFit Montgomery – CF
Warm-up
500m Row
3 Rounds
5 Push-ups
7 Sit-ups
9 Banded Good Mornings
:30 Samson Stretch (ea side)
12 Overhead Squats w/PVC
Skill
10:00
Bar Muscle Up Progressions
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20/15 Cal Row
15 Overhead Squats (95/65)
12 Chest-to-Bar Pull-ups