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
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