CrossFit Montgomery – CF
Warm-up
Alternating EMOM 9 Minutes
1 – Machine (increase intensity every round)
2 – :10 Ring Support Hold at the top and :10 Ring
Support at the bottom of the dip position
3 – 6 Box Step Ups & 6 Hang Muscle Cleans*
*Progress to Box Jump Overs and Light Power Cleans when loose
Strength/Skill
RX+
CFM Sets of Muscle Ups
Every 2:30 for 10 Minutes
1 Smooth Set of Muscle Ups
RX
EMOM 10 Minutes
1-3 Muscle Ups
Skill
EMOM 10 Minutes
w/ a partner
2 Low Ring Banded Muscle Ups (both partners do 2 and then rest)
Conditioning
Metcon (Time)
Climb the Ladder until you complete the round of 10/10
10 Box Jump Overs (24/20″)
1 Hang Power Cleans (165/115lbs)
10 Box Jump Overs (24/20″)
2 Hang Power Cleans (165/115lbs)
10 Box Jump Overs (24/20″)
3 Hang Power Cleans (165/115lbs)
10/4 … 10/10