CrossFit Montgomery – CF

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Warm-up

Metcon

A: Metcon (Time)

For Time:

20/15 Cal Bike

15 Wall Balls (20/14)

10 Toes 2 Bar

5 Bar Muscle ups

10 Toes 2 bar

15 Wall balls (20/14)

20/15 Cal Bike
14 minute time cap

Scales:

Toes 2 Bar -> Knee Raises -> Candlesticks-> V-ups

BMU -> Burpee C2B -> Burpee Pull-up

Aerobic Conditioner

Do A or B

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: 2k Row (Time)

Max Effort 2k Row