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Week 1, Day 2

CrossFit Montgomery – CF

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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 (Time)

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.

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