CrossFit Montgomery – CF
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