CrossFit Montgomery – CF
Warm-up
1:00 Tricep Smash/per side
-Then-
3 Rounds
:20 Dead Hang from Pull up Bar
10 Ring Rows
10 Light DB Strict Press
1:00 Machine (get faster each round)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes
Partner 1 performs 2 rounds of:
6 Deficit HSPU (4/2″)
1 Rope Climb
8/6 Calorie Machine
then,
Partner 2 performs 2 rounds of:
6 Deficit HSPU (4/2″)
1 Rope Climb
8/6 Calorie Machine
then,
Partner 1 performs:
1 Power Clean (AHAP)
then,
Partner 2 performs:
1 Power Clean (AHAP)
Note: 4/3 calorie on machine = 1 rep