CrossFit Montgomery – CF
Warm-up
Alternating EMOM for 9 Minutes
1 – :45 Double Unders/Double Under
Practice
2 – 5 Scap Push Ups, 5 Scap Pull Ups, 5
Kips
3 – :30 Pause OHS*
*Start with the empty bar and add a small
amount of weight each round
Conditioning
Metcon (AMRAP – Rounds and Reps)
Interval Test
AMRAP 25 Minutes
3 Wall Walks
5 Overhead Squats 155/105lbs
15 Toes to Bar
5 Overhead Squats 155/105lbs
3 Wall Walks
Rest 2:00
Extra
Steady 30 Minute AMRAP
800m Run
1 Fast Set of Perfect Strict Ring DIps*