CrossFit Montgomery – CF
Warm-up
AMRAP 6 Minutes 200m Run
10 Russian KB Swings
:20 Hollow Rock
10 A-Frame Toe Touches
:20 Deadhang from Pull Up Bar
Strength/Skill
Metcon (5 Rounds for reps)
5 Rounds
1 Max Set of Ring Rows WITH PERFECT FORM
Rx+ – elevated ring rows. Athletes only do elevated ring rows if they can do 15 perfect regular ring rows
Conditioning
Metcon (Time)
27-21-15-9-6-3
Toes to Bar
Hang Power Snatch 75/55lbs
Extra
5 Rounds
10 Box Jump Overs 36/30″ 5 Deadlifts @ 70%
5 Box Jump Overs 36/30″ Rest 3:00