week 4 day 2

Post author By CrossFitMGM
Post date June 28, 2021

CrossFit Montgomery – CF

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

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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