CrossFit Montgomery – CF
Warm-up
3:00 Row
12 Single KB RDL’s
12 Russian KBS
2:00 Row (slightly faster than 3 minute pace)
10 Single KB RDL
10 Russian KBS
1:00 Row (slightly faster than 2 minute pace)
8 Single KB RDL
8 Russian KBS
Conditioning
5k Row (Time)
Max Effort 5k Row
Competitor Extra
Metcon (AMRAP – Reps)
3 Sets
Max Rep Bench Press @ 60% of 1RM
Rest 4:00 between sets
Score is total reps from all sets