CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
With a Partner:
P1: Row
P2: 1 round of:
2 Push Ups
4 Burpee Broad Jumps
8 Kettlebell Swings*
*Switch when P2 completes their work.
Strength/Skill
Gymnastics Day
AMRAP 10 Minutes (in teams of three, rotating full rounds):
8 Ring Rows
8 Strict Dips
Dips are performed on a box, parallettes, or other stable platform.
Rx Ring Row: heels are at the same height as the bottom of the rings.
Conditioning
Metcon (4 Rounds for reps)
Every 2 Minutes for 8 Minutes
21-18-15-12 Toes to Bar
Max Rep Burpee Box Jump Overs (24/20″) in remaining time
Score is the total Burpee Box Jump Overs
There is no rest between rounds – a new round starts every 2 minutes.