CrossFit Montgomery – CF
Warm-up
Warm-up (No Measure)
Every 2:00 for 8:00 100m run & 10 plank transitions
Strength/Skill
2 x :10 ring support hold
2×3 Ring Dip Negatives with Pause in the bottom
Then,
EMOM 8:00
3-8 Ring Dips
Conditioning
Metcon (Time)
3 Rounds
30 Shoulder to OH 95/70lbs
20 KB Swings 53/35lbs
10 Bar Muscle Ups
Target Score-9:00-15:00
Fire breather-Sub 9:00