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Workouts

WEEK 5, DAY 3

CrossFit Montgomery – CF

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Warm-up

2 Rounds

100 Single Unders

10 Kip Swings

10 Squats (light sandbag or DBs on R2)

5 Strict Pull Ups

10 Squats (light sandbag or DBs on R2)

Strength/Skill

Option 1

30 Bar Muscle Ups in as few sets as possible

Rest no more than 3:00 between big sets

Opiton 2

15 Bar Muscle Ups in as few sets as possible

Rest no more than 3:00 between big sets

Option 3

EMOM 12 Minutes

1-3 Bar Muscle Ups, or Assisted Bar Muscle Ups

(band, jumping, etc.)

Conditioning

Metcon (Time)

Every Minute until 80 Clean and Jerks have been completed, alternating minutes with a partner:

10 Pull Ups

Max Clean and Jerks (135/95lbs) in remaining time
14 Minute Cap

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