CrossFit Montgomery – CF
Warm-up
5 Inch Worms + 2 Push Ups
-Then-
AMRAP 5:00
8/6 Cal Bike
3-5 Strict Pull Ups
10 Air Squats
Conditioning
Alice in Pains (AMRAP – Rounds and Reps)
Every 3:00 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds:
10 Power Snatch (95/65lbs)
2 Muscle Ups
From 3:00-6:00
2 Rounds:
12 Power Snatch (95/65lbs)
4 Muscle Ups
From 6:00-9:00
2 Rounds:
14 Power Snatch (95/65lbs)
6 Muscle Ups
Continue to add 2 Power Snatches and 2 Muscle Ups every 3 minutes until failure.
Note: If you complete the work within a time window, you may continue to the next set of work.
Strength/Skill
Midline Finisher
3 Rounds
20 Russian Twists w/0-25lb plate
20 Ab-mat Sit Ups
:60 Plank