week 2 day 5

CrossFit Montgomery – CF

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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


Muscle Up Skill session

3 Rounds

2 Kip Swings into 2 turn overs*


4 Rounds

1-3 Muscle Ups**

*Scaled athletes practice 5 kip swings

**Scale athletes practice turnovers on

low/high rings


Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes x 3

21 Burpee Box Jump Overs 24/20″


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


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