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Week 5 Day 1

CrossFit Montgomery – CF

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Warm-up

250m Row

20 Band pull aparts

15 scap pull ups

10 strict pull-ups

250m row

20 air squats

then

3×10 OHS, starting with empty bar and increasing weight each set

Skill

EMOM 9:00

Min 1 – 3

3 BMU Kips, performed as singles

Min 4-6

2 BMU+knees to bar

Min 7-9

1-3 perfect BMU

Conditioning

Metcon (Time)

*4 Rounds

8 OHS 135/95

8 Toes 2 Bar

4 BMU

then

*4 Rounds

3 BMU

6 T2B

6 OHS (135/95)

*rest 1:00 after each round

Extra

For Time:

9 deadlifts (315/205)

9 Strict HSPU

15 deadlifts (275/185)

15 Strict HSPU

21 deadlifts (225/185)

21 strict HSPU

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