Week 2 Day 2

CrossFit Montgomery – CF

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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

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