2019-08-06

CrossFit Montgomery – CF

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Warm-up

Metcon

Metcon (AMRAP – Reps)

3:00 Time cap:

15/12 cal row

8 burpees

Max Bar Muscle-ups in remaining time (scale: C2B ->pull-ups->ring rows)

Rest 3 minutes

3:00 Time cap

15/12 cal row

8 burpees

Max HSPU in remaining time

Rest 3 minutes

3:00 Time cap

15/12 cal row

8 burpees

Max Bar Muscle-ups in remaining time (scale: C2B ->pull-ups->ring rows)

Rest 3 minutes

3:00 Time cap

15/12 cal row

8 burpees

Max HSPU in remaining time
Only the reps of BMU and HSPU count towards your score (and the scaled variants)

Finisher

Metcon (AMRAP – Reps)

Max RKC Plank Hold n 5:00
each second = 1 rep. Complete as many reps as possible in 5:00

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