Day: September 13, 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

– 1:00 Couch Stretch (each)

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Weightlifting

A: Shoulder Press (1RM – 12:00)

Test

5k Run (Time)

Max Effort 5k Run
Note: 30:00 Cutoff