Categories
Workouts

WEEK 2, DAY 1

CrossFit Montgomery – CF

Warm-up

6 Rounds (Alternating full rounds with a partner)

1:00 Air Bike (first :10 HARD)

10 Empty bar Thrusters

10 Ring Rows> 5-6 Strict Pullups >1 Rope Climb (R1>R2>R3)

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 22 Minutes (alternating full rounds with a partner)

1 Rope Climb

8 Front Squats @ 60-70%*

1 Rope Climb
*Based on 1RM Squat Clean

bar taken from the floor

Categories
Workouts

WEEK 2, DAY 1

CrossFit Montgomery – CF

Warm-up

6 Rounds (Alternating full rounds with a partner)

1:00 Air Bike (first :10 HARD)

10 Empty bar Thrusters

10 Ring Rows> 5-6 Strict Pullups >1 Rope Climb (R1>R2>R3)

Conditioning

Metcon (AMRAP – Rounds)

1 Rope Climb

8 Front Squats @ 60-70%*

1 Rope Climb
*Based on 1RM Squat Clean

bar taken from the floor