CrossFit Montgomery – CF
Warm-up
Every 2:00 for 8:00
10 Box Step Ups
8 Jump Squats
6 Ring Rows
4 Barbell Good Mornings
2 Burpee Box Jump Overs
Strength/Skill
Muscle Up Skill session
3 Rounds
2 Kip Swings into 2 turn overs*
Then,
4 Rounds
1-3 Muscle Ups**
*Scaled athletes practice 5 kip swings
**Scale athletes practice turnovers on
low/high rings
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes x 3
21 Burpee Box Jump Overs 24/20″
then,
AMRAP in remaining time:
9 Deadlifts 185/125lbs
3/2 Muscle Ups
Rest 3:00 between AMRAPs. Continue
where you left off in the AMRAP each new
interval.