2018-04-10

CrossFit Montgomery – CF

Warm-up

400m Run

10 Plank Lunge w/Reach

8 Strict Pull-ups

6 Inchworms

1 Round

200m Run

10 Push-ups

15 Sit-ups

Gymnastics

Minutes 0-4

6 Banded Strict Ring Muscle-ups

30 Double Unders

Minutes 4-8

10 Deficit Push-ups

15 Sit-ups

Minutes 8-12

7 Strict Pull-ups

20 Hollow Rocks

A: Metcon (3 Rounds for reps)

AMRAP 4 x 3
AMRAP 4

18 Power Snatches (95/65)

18 Burpees Pull-ups

Max Double Unders in time remaining

Rest 4 min

AMRAP 4

15 Power Snatches (115/80)

15 Burpees Pull-ups

Max Double Unders in time remaining

Rest 4 min

AMRAP 4

12 Power Snatches (135/95)

12 Burpees Pull-ups

Max Double Unders in time remaining

*Score only the double unders in each round

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