CrossFit Montgomery – CF
Warm-up
2 Rounds
15 Band Pull Aparts R1, 15 Rows in R2
200m Run
10 Burpee Box Jump Overs
15 Russian KB Swings
Strength/Skill
Metcon (Time)
Rx +:
10-9-8-7-6-5-4-3-2-1 (55 reps)
Unbroken Bar Muscle Ups
Rx:
5-4-4-3-3-3-3-2-2-1 (30 reps)
Bar Muscle Ups (not unbroken)
Must rest at least :30 after each set
Scaled:
Every :30 for 10 minutes (20 sets)
1-2 Bar Muscle Ups, Jumping BMUs, or BMU kips
10 minute cap on all options
Conditioning
Metcon (Time)
AMRAP 10 Minutes
10 Burpee Box Jump Overs (24/20″)
10 Deadlifts (22b/155lbs)