2019-06-06


CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Skill

Choose A, B, or C

A: Bar Muscle-ups (8:00 EMOM)

2-4 Bar MUs each minute

B: Chest-To-Bar Pull-ups (8:00 EMOM)

3-5 C2Bs each minute

C: Pull-ups (8:00 EMOM)

3-5 Strict* Pull-ups each minute

Underground Strength

4 Rounds not for time.

Metcon (Weight)

4 Rounds steady pace, 30:00 time cap
*50m farmers carry, only count if it’s unbroken

*50m double over head carry, only count if it’s unbroken

*50m front rack carry, only count if it’s unbroken

8 single leg deadlifts each leg

1:00 front plank

1:00 left side plank

1:00 right side plank

15 sledge strikes each arm

score = combined weight of heaviest round

Leave a Reply

Your email address will not be published. Required fields are marked *