CrossFit Montgomery – CF
Warm-up
1:00 Deadhang from Pull Up Bar
Then
Every Minute for 6 Minutes
:45 Row (Easy)
:15 Row (Start at moderate and build
to be faster each subsequent round)
Then
3 ASAP (as slow as possible) pull negatives
Strength/Skill
Weighted Pull-ups (1 rep max, strict)
Conditioning
500m Row (Time)
Max Effort 500m Row