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Workouts

WEEK 2, DAY 3

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

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