2019-04-11

CrossFit Montgomery – CF

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Warm-up

:30 – :45

Gymnastics

Bar Muscle-ups (6:00 EMOM)

Do between 1-3 Bar muscle ups each round.

Scale:

First scale: Double C2B pull-ups and ring dips.

Second scale: Double regular pull-ups and ring dips

Third scale: Double ring rows and push-ups

:50 – :56

Underground Strength

:03 – :28

Metcon (Weight)

25:00, aiming for 4-5 rounds
*25m farmers carry

*25m overhead carry

10 row pike-ups

*16 tactical lunges total

5 single leg deadlifts each leg (focus on balance and form. Not weight and speed. Steady, controlled movements)

score is highest combined weight from one round.

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