CrossFit Montgomery – CF
Warm-up
Alternating EMOM for 6 Minutes (same minute)
– 4 Burpees and 10 Wallballs
– 8 Ring Rows and 10 Air Squats
Then,
1:00 Deadhang from Pull Up Bar
Strength/Skill
2×3 Big BMU kops, as singles
2×3 Big Kips + Knees Up
then,
2 sets of 1-4 BMU
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)