CrossFit Montgomery – CF
Warm-up
3 Rounds Waterfall Style (team of 4)
200m Row
100m Empty Sled Push
*Resting partners sit in the bottom of a squat
Conditioning
Metcon (Distance)
AMRAP 30 Minutes
Teams of 4
– 200m Empty Sled Push/Run
– Row for Distance
– Rest
– Rest
One athlete performs a 200m empty sled push while 1 athlete rosw and the other 2 rest. Once the sled push is complete, athletes rotate in the line, so athletes should have a 1:1 work:rest.
Empty sled is intended to be light enough to run with.
Score is the team’s cumulative distance rowed.