CrossFit Montgomery – CF
Warm-up
2:00 Forearm Mash, per arm
Then,
3 V-Ups
6 Box Step Overs (add one DB in later rounds)
:10 Deadhang from Pull Up Bar
Then, GHD prep/skill work
Metcon
CFG Event 13 – Carry (Distance)
Rx+:
4 Rounds of:
15 GHD Sit Ups
6 Burpee DB Box Step Overs (20″)
Max Distance Farmers Carry (70/50lbs) in remaining time
1 Minute reset
Rx:
4 Rounds of:
15 GHD Sit Ups
6 Burpee DB Box Step Overs (20″)
Max Distance Farmers Carry (50/35lbs) in remaining time
1 Minute reset
Rx+:
4 Rounds of:
20 Abmat Sit Ups
6 Burpee Box Step Overs (20/16″)
Max Distance Farmers Carry in remaining time, moderate-heavy DBs
1 Minute reset
Time caps by round:
2 / 2 / 2 / 3