CrossFit Montgomery – CF
Warm-up
AMRAP 6 Minutes
12/9 Calorie Row
8 Double DB Curl and Press (light and fast)
6 Hollow Rocks
Strength/Skill
Gymnastics Test
AMRAP 3 Minutes
Max Rep Strict Pull Ups
Rest 4:00
AMRAP 3 Minutes
Max Rep Push Ups
The first set of each movement must begin with a max effort unbroken set. Record total reps of each movement as well as the number of reps in each opening set.
Pull-ups
Record max effort unbroken set for 1st set, then
record total reps completed after max effort.
Push-ups
Record max effort unbroken set for 1st set, then
record total reps completed after max effort.
Conditioning
Metcon (Calories)
AMRAP 7 Minutes
Row for Calories*
*Every minute beginning at 1:00, perform 6 Toes to Bar.
Score is total Calories rowed.