2019-10-30

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat (5×3 at 80-85% E2MOM)

5 sets of 3

All sets done at the 80-85% range

Aerobic Conditioner

can swap A and B around as needed for space.

Try to rest as short of time as possible between row and run. Either use half of your last 200m row time as the rest before run, or use your last lap around the gym as your rest before the row.

Goal is to keep heart rate moderate to high the whole time.

A: Metcon (Time)

For Time:

6 rounds

200m row repeats

rest half the time

B: Metcon (Time)

For Time:

6 rounds for Time

200m run repeats

to make the timing easier: walk around the outside of the gym, then back through the inside, then back to the 200m run

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