CrossFit Montgomery – CF
Warm-up
Every 3 Minutes for 9 Minutes
150/125m Row HARD
10 Scap Push Ups
10 Scap Pull Ups
20 Jumping Lunges
In remaining time row slowly
Metcon
CFG Event 15 – Final (Time)
Rx+:
600m Row
90 Chest to Bar Pull-ups
36 Ft. Back Rack walking lunges (155/115lbs)
36 Ft. Front Rack walking lunges
36 Ft. OH walking lunges
Rx:
600m Row
90 Pull-ups
36 Ft. Back Rack walking lunges (115/85lbs)
36 Ft. Front Rack walking lunges
36 Ft. OH walking lunges
Scaled:
600m Row
90 Jumping Pull-ups
36 Ft. Back Rack walking lunges (75/55lbs)
36 Ft. Front Rack walking lunges
36 Ft. OH walking lunges