Week 4 Day 3

CrossFit Montgomery – CF

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Warm-up

2:00 quad mash each side

then:

5 rounds –

12/8 cal machine

5 scap pull ups

4 gymnastic kips

3 strict pull ups

Strength/Skill

Metcon (No Measure)

BMU Skill work

9:00 EMOM

Minutes 1-3

3 BMU Kips, performed as singles

Minutes 4-6

2 BMU Kip+Knees to bar

Minutes 7-9

1-3 perfect BMU

Conditioning

A: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

rest 5:00

B: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

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