CrossFit Montgomery – CF
Warm-up
2 Rounds
:20 Deadhang from Pull-up Bar
10 Scap Pull-ups
10 Ring Rows
Then
2 Rounds
250/200m Row
15 Jump Squats
4-8 Strict Pull-ups or Banded Strict Pull-ups
Conditioning
Buzz Smiteyear (AMRAP – Reps)
For Time
Row 800/700m
60 Box Jump Overs 24/20″
50 Chest to Bar Pull-ups
40 Thrusters 95/65lbs
30 Bar Muscle Ups
Time Cap: 16 Minutes
—
Scaled
For Time
Row 800/700m
60 Box Jump Overs 20/16″
50 Pull-Ups
40 Thrusters 75/55lbs
30 Chest to Bar Pull-ups
Time Cap: 16 Minutes
—
Beginner
For Time
Row 600/500m
40 Hops over Barbell
30 Jumping Pull-ups
30 Thrusters 45/35lbs
20 Banded Pull-Ups (most challenging version of pulling possible)
Competitor Extra
Metcon (No Measure)
EMOM Until Failure
3 Strict Presses
Start at 60% and add 10/5lbs per round
—
Rest 2:00 after you fail a set, then:
—
EMOM Until Failure
3 Push Presses
Start at the weight you failed your last set of strict press.