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Workouts

Week 3, Day 4

CrossFit Montgomery – CF

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Warm-up

Warm-up (No Measure)

Every 2:00 for 8:00 100m run & 10 plank transitions

Strength/Skill

2 x :10 ring support hold

2×3 Ring Dip Negatives with Pause in the bottom

Then,

EMOM 8:00

3-8 Ring Dips

Conditioning

Metcon (Time)

3 Rounds

30 Shoulder to OH 95/70lbs

20 KB Swings 53/35lbs

10 Bar Muscle Ups

Target Score-9:00-15:00

Fire breather-Sub 9:00