2019-05-08


CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat (6/4/2 Wave Sets)

0:00-2:00 – 6 @ 55%

2:00-4:00 – 4 @ 60%

4:00-6:00 – 2 @ 65%

6:00-8:00 – 6 @ 60%

8:00-10:00 – 4 @ 65%

10:00-12:00 – 2 @ 70%

12:00-14:00 – 6 @ 65%

14:00-16:00 – 4 @ 70%

16:00-18:00 – 2 @ 75%

Aerobic Conditioner

If you did this workout last week, choose the Metcon you did not choose last week.

If you did not do this workout last week, you may choose either A or B.

A: Metcon (Time)

For Time
5 600m run repeats (3000m total)

rest 1/2 the time it takes to run in between each 600m. If it takes you 3 minutes to run the 600m, rest for 1:30, then run again.

B: Metcon (Time)

For Time
6 500m row repeats (3000m total)

rest 1/2 the amount of time it takes you to row the 500m. so if it takes you 2:00, you will rest 1:00.

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