CrossFit Montgomery – CF
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