Categories
Workouts

WEEK 4, DAY 5

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)