CrossFit Montgomery – CF
Warm-up
4 Minut Machine of Choice, performed as :50 moderate pace, :10 HARD
-Then-
4 Rounds
8 Empty Bar Power Snatch
8 Kip Swings
8 Ring Rows
Strength/Skill
BMU Skill Warm Up
5 BMU “First rep” kips, as singles
3 Kips + Knees up/Press Down
-Then-
EMOM 3 Minutes
1-3 Bar Muscle Ups or Kipping Pull Ups
Conditioning
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period