2017-06-09


CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Jump Rope

– 1:00 Calf Stretch on Upright (each)

– 1:00 Lat/Shoulder/Tricep Dumbbell Stretch on Bench

– :30 Weighted Cossack Squat Hold (each side)

Note: Calf stretch, :30 pushing hip to post, :30 seconds pushing knee to post.

NOTE: Do B or C, not Both

WOD

A: 10:00 Squat Test (AMRAP – Reps)

Third world squat until you can’t.

B: 5k Run (Time)

Max Effort 5k Run
30:00 cutoff.

C: 5k Row (Time)

Max Effort 5k Row

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