CrossFit Montgomery – CF
Warm-up
400m Run
10 Wall Squats
200m Run
8 Burpees
100m Run
6 Inchworms
Gymnastics
Minutes 0-4
1 Wall Walk
3 Pausing Strict Pull-ups (3 seconds with chin over bar)
Minutes 4-8
:10 Ring Support Hold (locked out position of the ring dip)
5-10 Horizontal Ring Rows
Minutes 8-12
6 Strict toes to bar
3 Walkouts
A: Metcon (Time)
3 Rounds
Row 500m
Run 400m
Rest 3:00 between rounds