WEEK 5, DAY 5

CrossFit Montgomery – CF

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Warm-up

1:00 Dead Hang from Bar

20 Empty Bar Strict Press

15 Gymnastic Kip Swings

10 Burpee Pull Ups

800m Run

Strength

Metcon (AMRAP – Reps)

4 rounds

max strict press at 75-85%

Conditioning

Metcon (Time)

Rx+:

40 Bar Muscle Ups

100 Burpees

Rx:

40 C2B or Banded BMUs

100 Burpees

Scaled:

40 Most Difficult pulling gymnastic movement

100 Burpees