CrossFit Montgomery – CF
Warm-up
1000mRow or 1.25 mile Bike
-Then-
20 Bird Dogs
20 Box Step Ups
15 Empty Bar RDLs
15 Box Step Downs
10 Deadlifts (use light to mod weight)
10 Box Jump Overs
Strength/Skill
10 Scap Pulls
Rest
2 x 8 Gymnastic Kips
Rest
2 x 6 Gymnastic Kips w/knee Tuck & Reach
Rest
3 x 4 Toes to Bar
Metcon (Time)
6 Rounds
4 Deadlifts (275/185lbs)
8 Box Jump Overs (24/20″)
8 Toes to Bar
8 Box Jump Overs
8 Toes to Bar
8 Box Jump Overs
4 Deadlifts