2019-05-16


CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat (6/4/2 6/4/2 6/4/2)

0:00-2:00 – 6 @ 60%

2:00-4:00 – 4 @ 65%

4:00-6:00 – 2 @ 70%

6:00-8:00 – 6 @ 65%

8:00-10:00 – 4 @ 70%

10:00-12:00 – 2 @ 75%

12:00-14:00 – 6 @ 70%

11:00-16:00 – 4 @ 75%

16:00-18:00 – 2 @ 80%

Aerobic Conditioner

5k the Weird Way (Time)

You must travel 5000m.

You may row or run to travel those meters.

You can split up the work between the two movements as much as you want; however, you may only travel 1000m consecutively at any time on the run or the row.

Your score is your time.

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