CrossFit Montgomery – CF
Warm-up
3 Rounds:
10 Ring Rows/Kip Swings/Kipling Pull Ups
10 Strict Press/Push Press/Push Jerk
200m Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes
6 Ring Muscle Ups
300m/250m Row
3 Push Jerks @ 70-80%
Rest 1:00
Bar may be taken from the floor or rack.
Each 50m of Row = 1 Rep