CrossFit Montgomery – CF
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″