CrossFit Montgomery – CF
Warm-up
AMRAP 5 Minutes
8 Ring Rows
8 Burpees
12 Light KB Swings
Strength/Skill
Every 3 Minutes for 9 Minutes (3 Rounds)
1 Unbroken set of BMU (5+ UB BMU)
or
Every :90 for 9 Minutes (6 Rounds)
:45 of BMU
or
Every Minutes for 9 Minutes (9 Rounds)
1-3 BMU/Jumping BMU
*choose the EMOM that matches your current BMU capacity
Conditioning
Metcon (AMRAP – Reps)
AMRAP 4 Minutes
40 Kettlebell Swings (53/35lbs)
Max Wall Walks
Rest 2:00
AMRAP 3 Minutes
30 Kettlebell Swings (53/35lbs)
Max Wall Walks
Rest 2:00
AMRAP 2 Minutes
20 Kettlebell Swings (53/35lbs)
Max Wall Walks
Score is total Max Wall Walks