CrossFit Montgomery – CF
Metcon (Time)
RX
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
INTERMEDIATE
30 KB step-ups (35/53 lb) (20 in)
30 toes-to-bars
22/30-calorie row
15 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
BEGINNER
For time:
20 KB step-ups (18/26 lb) (20 in)
20 kipping knee raises
15/20-calorie row
20 pike push-ups
15/20-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder.