WEEK 1, DAY 3

CrossFit Montgomery – CF

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Warm-up

Every 2 Minutes for 8 Minutes

40 Single Unders

6 S. Arm Devils Presses

10 Ring Rows or 6 Strict Pull Ups

Metcon

CFG Event 5 – Rope Carry (Time)

Rx+:

4 Rounds for time:

4 Rope Climbs

500/400m Row

50′ Sandbag Bearhug Carry (150/100lbs)

Rx:

4 Rounds for time:

3 Rope Climbs

500/400m Row

50′ Sandbag Bearhug Carry (AHAP)

Scaled:

3 Rounds for time:

12 Banded Strict Pull Ups

500/400m Row

25′ Sandbag Bearhug Carry (AHAP)