WEEK 4, DAY 5

CrossFit Montgomery – CF

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Warm-up

9 Minutes Mixed Machine Warm-Up

3:00 AAB

3:00 Row

3:00 Shuttle Run (20m section)

*Goal is to slowly ramp up Heart Rate

Strength/Skill

Metcon (Time)

14-13-12-11-10-9-8-7-6-5-4-3-2-1

UB Russian KB Swings (70/53lbs)
Athletes must set the KB down between sets.

8 Minute Cap

Conditioning

BEEP TEST (AMRAP – Rounds and Reps)