CrossFit Montgomery – CF
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 Ups
Performed as: 21/8, 18/7, 15/6, 12/5, 9/4, 6/3, 3/2