CrossFit Montgomery – CF

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Metcon (AMRAP – Rounds)

10:00 EMOM
Odd rounds: 30 double unders, Rx+50DUs

Even rounds: 1 rope climbs, RX+ 2 rope climbs

Must complete at least 6 rounds of RX+ for it to count

If you do not complete the rounds in a minute, sit out a minute, and start back at the next movement. So if you don’t finish your double unders, sit out the remaining minute, and your next movement will be rope climbs


Metcon (Time)

21-15-9 and run
For time:

Run 200m

21 Box Jumps (24in/20in)

21 Wall Balls (20/14lb)

Run 400m

15 Box Jumps

15 Wall Balls

Run 600m

9 Box Jumps

9 Wall Balls

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