CrossFit Montgomery – CF
Warm-up
Strength/Skill
Metcon (No Measure)
2 Rounds
5 False Grip Ring Rows
3 Rounds
5 low ring transitions
2 rounds
5 high ring transitions
Conditioning
Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP, alternating full rounds with a partner
Each round-
3 muscle ups
6 DB Box Step Overs
2 muscle ups
6 DB Box Step Overs
1 muscle up
6 DB Box Step Overs
Rx: 24″/20″ box, 50s/35s
Extra
Metcon (No Measure)
2:30 for 15:00
2 powe snatch + 2 above the knee hang squat snatches + 3 ohs
unbroken complex each round