CrossFit Montgomery – CF
Warm-up
AMRAP 8 Minutes
Machine of choice for increased intensity
Every 2:00 perform:
8 Kettlebell Swings & 3 Burpee Pull-Ups (3 Burpees + 3 Ring Rows as a scale)
Strength/Skill
Chest to Bar Pullups
4 Rounds
1 Smooth Set
Rest 2:00 between rounds
-then-
1 Max Rep Set of C2B Pull-Ups
*Athletes unable to kip safely, modify to 5 Rounds of Max banded strict pull up or ring rows. This is 5 total rounds: 4 smooth sets, 1 max set
Conditioning
Metcon (Time)
6 Rounds
16 Kettlebell Snatches (53/35lbs)
10 Burpee Box Jump Overs (24/20″)