CrossFit Montgomery – CF
:30 – :45
Bar Muscle-ups (6:00 EMOM)
Do between 1-3 Bar muscle ups each round.
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
:03 – :28
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.