CrossFit Montgomery – CF
Warm-up
2:00 per side, roll arches of feet on lacrosse ball
Then
30 Leg Swings (15/side, Front-to-back = 1)
Then,
3 Rounds
50 Single Unders (No Double Unders)
12 Russian KB Swings
3 Pull Up Negatives (:05 negative is the goal)
Strength/Skill
3 sets of max unbroken strict pull-ups. 3:00 rest between sets
Part A is the number of reps from your first set.
Part B is the total number from all three sets.
A: Strict Pullup (max unbroken)
B: Metcon (AMRAP – Reps)
total reps of the 3 unbroken sets
3 unbroken sets max strict pull ups
Conditioning
Cardio-B (Time)
For Time
Run 300m
20 Alt. DB Snatches 50/35lbs
Run 300m
30 Alt. DB Snatches 50/35lbs
Run 300m
40 Alt. DB Snatches 50/35lbs
Run 300m
50 Alt. DB Snatches 50/35lbs
Run 300m
Extra
2 Rounds
150 Double Unders
15 Power Cleans 185/125lbs
10/8 Muscle Ups