Day: April 12, 2022

CrossFit Montgomery – CF

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Warm-up

20 Spiderman Lunges

5 Inchworms + Pushup

-Then-

AMRAP 5:00

:10 Static Hold on Rings

3 Ring Dip Negatives

100m Run

Conditioning

Strength/Skill

GHD Sit-ups (5-30)

Set are for quality. Rest as needed

Metcon (AMRAP – Reps)

AMRAP 1:30 x 6

One repeatable set of Muscle Ups

Max Clean & Jerk (135/95lbs)

Rest 1:30
Score is total reps (MU’s + C&J)