CrossFit Montgomery – CF
Warm-up
3 rounds
:48 Machine – Easy Pace
:12 Machine – Hard Pace
Then
2 Rounds
5 Inch Worms
15 Russian Swings (Moderate-to-heavy)
Strength/Skill
Deadlift (5-5-4-4-3-3-3)
immediately following deadlifts complete:
10/7 cal bike sprint
rest 3-4 mins after bike
Extra
Every Minute for 5 Minutes
9 Burpees to 6″ Target
Every Minute for 4 Minutes
12 Burpees to 6″ Target
Every Minute for 3 Minutes
15 Burpees to 6″ Target
Every Minute for 2 Minutes
18 Burpees to 6″ Target
AMRAP 1:00
Max Burpees to 6″ Target
This is a survivor style workout. As soon as
you fail to hit the burpees for the prescribed
minute, your workout is over
B: Metcon (Time)
Record your slowest time for the cals on the bike