2020-11-24

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat, Wave Set #1

0:00 – 2: 00 6 @ 50%

2:00 – 4:00 4 @ 55%

4:00 – 6:00 2 @ 60%

6:00 – 8:00 6 @ 55%

8:00 – 10:00 4 @ 60%

10:00 – 12:00 2 @ 65%

12:00 – 14:00 6 @ 60%

14:00 – 16:00 4 @ 65%

16:00 – 18:00 2 @ 70%

Metcon

A, B, or C

compare this to how last Monday’s workout felt. If you biked, bike again. If you rowed, row again. If you ran, run again.

A: Metcon (Time)

For time:

5 rounds for time-

500m row/400m row

50 Double Unders

Rx+ finish the row in 1:50 or less each time

can set the rows to intervals distance, and they should track the time of each row.

B: Metcon (Time)

5 rounds for time:

.63 mile/.5 mile bike

50 double unders

Rx+ finish the bike in 1:45 or less

C: Metcon (Time)

5 rounds for time:

400m run

50 double unders

Rx+ run in 1:50 or less each time

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