Partner Week, Week 6, Day 5

CrossFit Montgomery – CF

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Warm-up

floss shoulders

then-

10 banded pull aparts palm down

10 ” palm up

then-

12-9-6

push ups

row cals

wall balls

then-

2 rounds

5 kip swings

5 scap pull-ups

5 hollow rocks

Strength/Skill

Metcon (AMRAP – Reps)

Every 2:00 x 4

3 Kip Swings

1-3 muscle ups

Rx is ring muscle ups

score is total muscle ups

Conditioning

Metcon (Time)

For time:

With a partner, split as needed-

20 muscle ups

30 burpees to 6″ target

40 wallballs (20/14) (10’/9′)

16 muscle ups

30 burpees to 6″ target

50 wallballs (20/14) (10’/9′)

12 muscle ups

30 burpees to 6″ target

60 wallballs (20/14) (10’/9′)

Rx – ring muscle ups