Announcements
*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************
CrossFit Montgomery – CF
Warm-up
In teams of 3:
EMOM 9 Minutes, rotating (3 rounds at each station)
P1- :50 AAB @ sustain pace
P2- :50 Burpees @ sustain pace
P3- :50 Leg Swings
Conditioning
Metcon (Time)
For Time, in Teams of 3
500 AAB Calories*
*Swithing every :20
Each athlete BIKES for :20, transition not included in the :20 window