WEEK 3, DAY 4

CrossFit Montgomery – CF

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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

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