CrossFit Montgomery – CF
Warm-up
3 Rounds
200m Run
5 Walk outs
5 Russian Swings
5 Overhead Squats
Gymnastics
Minutes 0-4
5 Ring Muscle Up Swings/2 Muscle Ups
or
Muscle Up Drills
Minutes 4-8
3 Wall Walks
15 Banded Good Mornings
Minutes 8-12
10 Weighted Ab-mat Sit-up
3 Strict Ring Dips
A: Metcon (3 Rounds for reps)
AMRAP 3 x 3
AMRAP 3
15/12 Cal Row
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3
15/12 Cal Row
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3
15/12 Cal Row
4 Power Snatches (135/95)