CrossFit Montgomery – CF
Warm-up
AMRAP 6 Minutes
5 Shuttle Runs*
10 Air Squats
10 Ring Rows
10 Hollow Rocks
*25′ out and 25′ back
Strength/Skill
Capacity
AMRAP 5 Minutes
Sets of 1-5 Bar Muscle Ups
-or-
EMOM 5 Minutes
x Reps of Banded Strict CTBor COB Pull Ups
Conditioning
Metcon (AMRAP – Reps)
100 Burpee Box Jump Overs (24/20″)*
*Every Minute, starting at 1:00, perform 2 Devils Presses (50/35lbs) (each arm)
Time Cap 16 Minutes