CrossFit Montgomery – CF
Warm-up
2 Rounds with a Partner
P1: 1K AAB
P2: :30 Dead Hang, 20 Lunge Steps, Burpees in remaining time
Strength/Skill
Every Minute for 4 Minutes
:20 Max Rep Ring Push Ups
REST 2:00
Every Minute for 4 Minutes
:20 Max Rep Inverted Barbell Row
Metcon (4 Rounds for reps)
:20 Max Rep Ring Push Ups x 4
Completed as detailed above
Metcon (4 Rounds for reps)
:20 Max Rep Inverted Barbell Row
Completed as detailed above
Conditioning
Metcon (Time)
8 Rounds
8 Toes to Bar
10 In-Place Front Rack Lunge Steps (95/65lbs)