CrossFit Montgomery – CF
Warm-up
Run 400m
10 Inch Worms
20 Plank Plus
10 Pause Ring Rows
Run 400m
Strength/Skill
This is your gymnastics test for the next block and will be retested.
A: 3 MINUTES – STRICT PULLUPS (AMRAP – Reps)
REST 4:00
B: 3 MINUTES – PUSHUPS (AMRAP – Reps)
Conditioning
Metcon (Time)
12 Rounds
10 S-DB Lunge Walking Lunges (50/35lbs)
8 DB Facing Burpees
DB may be held anyhow.