WEEK 3, DAY 1

CrossFit Montgomery – CF

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Warm-up

4:00 Machine of Choice

:30 Easy,

:20 Moderate,

:10 Hard

Then

20 Goblet Squats

15 Kettlebell Swings

10 Cossack Squats

Strength/Skill

Back Squat (3-3-3-3-3)

Start around 75% and add weight each set. If it feels good, go for a new 3RM.

Metcon

1000m Row (Time)

Max Effort 1000m Row

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