week 1 day 2

CrossFit Montgomery – CF

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Warm-up

Steady 8 Minute AMRAP

100m Run

:40 Single Unders

:30 Hollow Hold

:20 Hollow Rock

Strength/Skill

4 sets of 8-30

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

12 Box Jump Overs 24/20″

10 Burpees to a 6″ Target

8 Chest to Bar Pull Ups

Extra

Strongman Test

For Time

200m Sandbag Carry 150/100lbs

200m DB Farmer’s Carry 70s/50s

100′ Sled Push or Drag AHAP

12 minute cap

Sandbag may be carried anyhow. Sled should

be very heavy and may require atheltes to

stop multiple times.

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