CrossFit Montgomery – CF
Warm-up
Alternate movements with partner switching
when rowing partner if finished:
4 Rounds (2 each)
250m Row
*20 Banded Good Mornings / 20 Russian KB Swings / 20 Hollow Rocks
*(Round 1 / Round 2 / Round 3)
Conditioning
Metcon (Distance)
AMRAP 36 Minutes, with a Partner
500m Row
No Partner?
500m Row
Rest 2:00