2019-08-16


CrossFit Montgomery – CF

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Warm-up

Metcon

30:00 Running clock

Part A starts at 0:00

Part B starts at 12:00

Part C starts at 25:00

If you finish Part A or Part B before the next Part starts, you will rest until it’s start time. If you do not finish before the next part starts, you will finish the Part you are on, and immediately begin the following part with no built in-rest.

Once the clock reaches 30:00, the workout is over, and you will count any remaining reps as seconds on your time.

If you finish under the time cap, your score is your total time for all three parts.

Each part will also have its own separate time so you can track that as well.

A: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
2:1 singles

B: Metcon (Time)

2400m run
if you need to row it will be a 3k row

C: Metcon (Time)

10 Thrusters (115/80)

10 Snatches (115/80)

10 Hang Squat Cleans (115/80)

D: Metcon (Time)

Time finished, or 30+reps as seconds

For Parts A, B, and C

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