CrossFit Montgomery – CF
Warm-up
5 Rounds:
6 Burpees (BBJO in R4-5)
10 Box Step Overs (S-DB in R4-5)
6 Strict Pull Ups or Ring Rows (Rope Climb in R4-5)
Strength/Skill
Metcon (AMRAP – Reps)
AMRAP 10 Minutes in Teams of 3:
Max Legless Rope Climbs
Conditioning
Metcon (AMRAP – Reps)
AMRAP 8 Minutes
Climb the Ladder:
2 Burpee Box Jump Overs (24/20″)
2 Double DB Box Step Overs (50s/35s)
4 Burpee Box Jump Overs (24/20″)
4 Double DB Box Step Overs (50s/35s)
6 Burpee Box Jump Overs (24/20″)
6 Double DB Box Step Overs (50s/35s)
8 Burpee Box Jump Overs (24/20″)
8 Double DB Box Step Overs (50s/35s)
10/10, 12/12, 14/14, etc.