CrossFit Montgomery – CF
Warm-up
2 Rounds
10 Scap Pull Ups
10 Pause Goblet Squats (3-count pause at
the bottom)
Then
AMRAP 8 Minutes
8 Box Jumps (Step down)
6 Empty Bar Hang Squat Cleans
4 Gymnastics Kips
2 Kipping Pull Ups
Conditioning
TMF Benchmark #1 (Time)
For Time
28 Bar Facing Burpees
28 Pull Ups
7 Squat Cleans (185/125)
21 Bar Facing Burpees
21 Chest 2 Bar Pullups
7 Squat Cleans (185/125)
14 Bar Facing Burpees
14 Bar Muscle Ups
7 Squat Cleans
20:00 Time Cap
Extra
5 Rounds
1 Legless Rope Climb
15 KB Swings 70/53lbs
200m Run