CrossFit Montgomery – CF
Warm-up
30 Band Pull Aparts
20 Cossack Squats
-Then-
AMRAP 7 Minutes
200m Row
10 Step Ups (Add DB after 1-2 rounds)
7 Ring Rows (Switch to Kip Swings after 1-2 rounds)
Conditioning
Metcon (Time)
4 Rounds
750/675m Row
14 Single DB Box Step Ups (50/35lbs) to a (24/20″)
7 Bar Muscle Ups