CrossFit Montgomery – CF
Warm-up
3 rounds
10 Pendlay Rows
100m Run
10 Push Press
100m Run
10 Hang Muscle Cleans
Strength/Skill
3 Rounds
4 Ring Rows w/ Pause at the top of the rep,
slow negative
Rest as needed
then,
2 Rounds
Jump into Glide Kip + Swing Practice
then,
3 Rounds
Glide Kip + Lat Activation
then,
3 sets of 1-3 Bar Muscle Ups
Conditioning
Metcon (AMRAP – Rounds and Reps)
21:00 AMRAP
AMRAP 21 Minutes
18 Burpees to 6″ Target
5 Bar Muscle Ups
18 Hang Power Cleans 115/75lbs
3 Bar Muscle Ups