Baseline Testing Week 2 Day 5

CrossFit Montgomery – CF

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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

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