CrossFit Montgomery – CF
Warm-up
Every 3:00 x 2
10 scap pulls
10 ring rows
7 plank transitions
7 burpees
Remaining time – steady step ups with no weight
Strength/Skill
Metcon (No Measure)
Skill work
EMOM x 3
5 false grip ring rows
EMOM x 3
5 low ring transitions
EMOM x 3
5 high ring transitions without dip
Conditioning
Partner WoD
Metcon (AMRAP – Rounds and Reps)
Each partner will do a full round
14:00 AMRAP
12 single arm dumbbell push press (50/35)
6 double kettlebell box step overs (20kg/16kg in each hand)
3/2 ring muscle ups (3 for guys 2 for girls)
Muscle up scales
Bar Muscle Ups-> 2x C2B -2x pull ups -> 2x banded pullups -> 2x ring rows
(Scale pullups to a number that can be done in one set)
Extra
For Time
15 Front Squats 115/75lbs
21 Chest to Bar Pull Ups
15 Front Squats 115/75lbs
Rest 1:30
12 Chest to Bar Pull Ups
18 Front Squats 135/95lbs
12 Chest to Bar Pull Ups
Rest 1:30
9 Front Squat 155/105lbs
15 Chest to Bar Pull Ups
9 Front Squat 1550/105lbs
Rest 1:30
6 Chest to Bar Pull Ups
9 Front Squat 185/125lbs
6 Chest to Bar Pull Ups