CrossFit Montgomery – CF

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Do A or B.

If you do not have multiple, unbroken strict pull-ups, talk to the coach about doing pull-up negatives as described in Part B. All pull ups are strict.

can used a mix grip.

A: Weighted Pull-ups (5/5/5/3/3/3/1/1/1)

strict weighted pull-ups

score your heaviest 1. if your heaviest is body weight only, enter a “0” as the weight.

B: Pull-ups (5/5/5; 3/3/3; 1/1/1)


as the reps get lower, try to spend more time in the top and in negative portions of the workout.

so the sets of 5, think about a quick pause and controlled decent.

sets of 3 try to hold at the top for 1-2 seconds, then an even slower decent.

sets of 1, try to hold for 2-4 seconds, and an *even* slower decent.

enter number of reps completed as score. wodify doesn’t really have a way to capture the score for this one.


Metcon (AMRAP – Rounds)

16:00 Alternating EMOM
Odd rounds: 10 push ups, 15 hollow rocks

Even rounds: 7 wall balls, 5 toes 2 bar

if you do not complete the reps in a round, work until the reps are completed, then rest the remainder of the round.

continue alternating the movements.

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