WEEK 2, DAY 3

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

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