CrossFit Montgomery – CF
Warm-up
400m Run
10 Plank Lunge w/Reach
8 Strict Pull-ups
6 Inchworms
1 Round
200m Run
10 Push-ups
15 Sit-ups
Gymnastics
Minutes 0-4
6 Banded Strict Ring Muscle-ups
30 Double Unders
Minutes 4-8
10 Deficit Push-ups
15 Sit-ups
Minutes 8-12
7 Strict Pull-ups
20 Hollow Rocks
A: Metcon (3 Rounds for reps)
AMRAP 4 x 3
AMRAP 4
18 Power Snatches (95/65)
18 Burpees Pull-ups
Max Double Unders in time remaining
Rest 4 min
AMRAP 4
15 Power Snatches (115/80)
15 Burpees Pull-ups
Max Double Unders in time remaining
Rest 4 min
AMRAP 4
12 Power Snatches (135/95)
12 Burpees Pull-ups
Max Double Unders in time remaining
*Score only the double unders in each round