2019-04-10

CrossFit Montgomery – CF

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Warm-up

:30 – :45

Weightlifting

Back Squat (5/5/5/5/5)

16:00

:47 – :03

Aerobic Conditioner

Metcon (AMRAP – Rounds)

8 alternating rounds
Each round is 2:30.

Alternate between 400m run, and 500m row.

If you don’t complete the work in the 2 minutes and 30 seconds, finish the work then, in the remaining time, complete 10 burpees followed by max plank hold until it’s time for the next movement.

Continue to alternate, so if you don’t finish the run, you will still row on the next round.

If equipment becomes an issue, ski 400m in place of the rower. If you need to bike, bike .7 mi instead of running 400m.

Scale – reduce the length of the run

:08 – :28

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