2018-01-02


CrossFit Montgomery – CF

Warm-up

Three Rounds

– 1:00 Jump Rope

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

Test

The goal is to complete 5k. Cutoff is 3k @ 15:00. If you are not passed 3k at 15:00 stop. If you are passed 3k at 15:00 continue to 5k.

A1: 3k Row (Time)

For Time:

– 3k Row

A2: 5k Row (Time)

Max Effort 5k Row

B: Front Plank (As long as possible)

Score: Each second equals one rep.

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