CrossFit Montgomery – CF
Warm-up
2:00 Band Pull Aparts
-Then-
Run 400m
20 Ring Rows
20 KB Sumo Deadlift High Pulls
20 Air Squats
Run 400m
20 Push Ups
20 KB Swings
20 Goblet Squats
Conditioning
Pennies (Time)
Rx+:
6 Squat Cleans (225/155lbs)
6 Muscle Ups (ring)
Run 400m
6 Squat Cleans (225/155lbs)
6 Muscle Ups (ring)
Run 400m
6 Squat Cleans (225/155lbs)
6 Muscle Ups (ring)
Run 400m
6 Squat Cleans (225/155lbs)
6 Muscle Ups (ring)
Rx: (Intermediate)
6 Squat Cleans (185/125lbs)
4 Muscle Ups (bar)
Run 400m
6 Squat Cleans (185/125lbs)
4 Muscle Ups (bar)
Run 400m
6 Squat Cleans (185/125lbs)
4 Muscle Ups (bar)
Run 400m
6 Squat Cleans (185/125lbs)
4 Muscle Ups (bar)
Scaled: (beginner)
6 Heavy Cleans
6 Burpee Pull-Ups
Run 200-400m
6 Heavy Cleans
6 Burpee Pull-Ups
Run 200-400m
6 Heavy Cleans
6 Burpee Pull-Ups
Run 200-400m
6 Heavy Cleans
6 Burpee Pull-Ups