week 3 day 2

CrossFit Montgomery – CF

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Warm-up

AMRAP 7:00

40 single unders

5 ring rows

30 single unders

10 kb taters

20 single unders

:15 squat hold

Strength/Skill

Rope Climb Skill

1×3 seated foot lock

1×3 seated foot lock+stand

1 Rope climb w/ as many pulls as possible

1 rope climb w/ as few pulls as possible

Conditioning

Metcon (AMRAP – Reps)

AMRAP

Every 7 Minutes for 21 Minutes:

2 minutes max rep synchronized front squats*

:30 rest/transition

2 minutes max rep rope climbes

rest remainder of the 7:00

R1: 95/65

R2: 135/95

R3: 185/125

Total reps added together

Bar from the floor

Extra

EMOM 12 Minutes

3-10 Perfect Deficit HSPU 2/1″

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