CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
8/6 Calorie Bike
5 Strict Pull Ups or 10 Ring Rows
10 Box Step Overs*
5 Controlled Bench Dips
* add a single DB when ready
Strength/Skill
Metcon (Time)
RX+
For time with a partner, split anyhow:
60 Muscle Ups
Rx
For time in a team of 3, split anyhow:
45 Muscle Ups
Scaled
For time with a partner, split anyhow:
50 Low Ring Banded Muscle Ups
Conditioning
Metcon (AMRAP – Reps)
AMrAP 7 Minutes
Double DB Burpee Box Step Overs
Men: 50lb DBs to 24″
Women: 35lb DBs to 20″