CrossFit Montgomery – CF
Warm-up
15 Cal Row
12 Abmat Sit-ups
9 Banded Good Mornings
12 Cal Row
6 Kip Swings
3 Plank Lunges w/Reach (ea side)
9 Cal Row
5 Pull-ups; 10 Push-ups; 15 Squats
A: Metcon (AMRAP – Reps)
Alternating EMOM x16
Minute 1 – 7 Deadlifts(225/155) + 7 Box Jumps (24/20)
*Step-ups are considered scaled for today
Minute 2 – 12 Kipping Handstand Push-ups
Minute 3 – 7 Chest-to-Bar Pull-Ups + 7 Toes to Bar
Minute 4 – 15/12 Cal Row