CrossFit Montgomery – CF
Warm-up
3 Rounds
200m Row
10 Box Step Overs > (Rd 3 use workout weight DB)
:05 Ring Support Hold + slow negative + :05 bottom of ring dip hold
Strength/Skill
Gymnastics
In Teams of 3
AMRAP 5 Minutes
Max Rep Strict Ring Dips*
Rest 1:00
AMRAP 5 Minutes
Max Rep Ring Rows*
*Each athlete pick a repeatable number with the goal of maintaining the entire 5 minutes.
Strict Ring Dips (AMRAP – Reps)
Ring Rows
Conditioning
Metcon (Time)
6 Rounds
125m Row
30 Double Unders
10 Single DB Box Step Overs (24/20″ w/50/35lbs)