CrossFit Montgomery – CF
Warm-up
4 Rounds
500/400m AAB
10 Kip Swings (ring rows R3-4)
10 S-Arm Kettlebell Swings
Strength/Skill
Double Kettlebell Cleans
Every 2 Minutes for 8 Minutes
Perform 5-10 reps AHAP
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP
500/400m AAB
5 Bar Muscle Ups
500/400m AAB
20 S-Arm KB Cleans (53/35lbs)
Cleans are alternating for 10 each arm.