Categories
Workouts

week 4 day 2

Announcements

July 4th Weekend Schedule:

Saturday: Normal group WoD at 9:00a.

Monday: One class at 9:00a. No other classes on Monday July 5th.

CrossFit Montgomery – CF

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Warm-up

Conditioning

Metcon (AMRAP – Rounds and Reps)

24:00 AMRAP

60 Burpees over KB

70 double kb front squat (32kgs/

24kgs; in each hand)

80 Cal row or bike

90yd HS walk
Listen to coach for HS walk scales

Extra

every 2:30 x 4 rounds

400m row or 800m bike

Categories
Workouts

week 4 day 2

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Conditioning

Metcon (AMRAP – Rounds and Reps)

24:00 AMRAP

60 Burpees over KB

70 double kb front squat (32kgs/

24kgs; in each hand)

80 Cal row or bike

90yd HS walk
Listen to coach for HS walk scales

Extra

every 2:30 x 4 rounds

400m row or 800m bike