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Workouts

WEEK 6, DAY 4

CrossFit Montgomery – CF

Warm-up

4 Rounds

100m Row

3 Inchworms + 3 Push Ups (walkout to top of pushup, perform 3 pushups then walk hands back 3x)

10 KB Swings

Strength/Skill

EMOM 5 Minutes

5-10 Strict Ring Dips

Rest 2:00

EMOM 5 Minutes

10-15 Smooth Inverted Barbell Rows

Five separate scores for each EMOM

Ring Dips

Must be strict

Barbell Row

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar