CrossFit Montgomery – CF
Warm-up
Lat Smash 2:00 / side
-Then-
Straight through
20 Box Step Ups
10 Alternating DB Snatch
15 Box Jumps
10 Alternating DB Snatch
5 Burpee Box Jumps
Strength/Skill
Toes to Bar Warm Up
15 Scap Pull Ups
12 Gymnastic Kips
9 Kip w/knees up
6 Knees Up with a Kick
Then,
EMOM 3 Minutes
3-8 Toes to Bar
Conditioning
Metcon (AMRAP – Reps)
Gymnastics Re-test from (11/16/21)
AMRAP 6 Minutes
40 DB Snatches (50/35lbs)
20 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
REST 3:00 MINUTES
AMRAP 5 Minutes
30 DB Snatches (50/35lbs)
15 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
REST 3:00 MINUTES
AMRAP 4 Minutes
20 DB Snatches (50/35lbs)
10 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
SCORE is total Toes to Bar.