Week 3 day 1

CrossFit Montgomery – CF

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Warm-up

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 40 Minutes in a team of 4,

waterfall style:

Row 300m

Bike 500m

Run 200m

Ski: 200m (only if no rowers are

available

Extra

5 Rounds

50′ Sled Push or Drag AHAP

Rest 3:00

Sled should be extremely heavy, but

allow for all 50′ to be completed

without stopping.

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