WEEK 6, DAY 4

CrossFit Montgomery – CF

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Warm-up

2:00 Banded Front Rack Stretch, per side

20 Air Qquats

200m run

20 Cossack Squats

200m Run

20 Wallballs (thrown to 10′ target or higher)

20 PVC Pass Throughs

15 Ring Rows

Strength/Skill

5 x 3 Low Ring Transitions

4 x 2 High Ring Transitions

3 Small Sets of Muscle Ups

Conditioning

Metcon (Time)

4 Rounds:

5 Front Squats (165/110)

4/3 Muscle Ups

5 Front Squats (165/110)

4/3 Muscle Ups

5 Front Squats (165/110)

Rest 2:00

Scale : Burpee Pull Ups

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