WEEK 3, DAY 4

WEEK 3, DAY 4

CrossFit Montgomery – CF View Public Whiteboard Warm-up Run 400m 20 Duck Walk Steps 20 Scap Pull Ups 20 Empty Bar Thrusters Strength/Skill Bar Muscle Up Skill Day 2×3 Big BMU kips, as singles 2×3 Bib Kips + Knees Up EMOM 5 Minutes 1-3 Perfect BMU Conditioning Metcon (Time) 21-18-15-12-9-6-3 Thrusters 95/65lbs 8-7-6-5-4-3-2 Bar Muscle […]