CrossFit Montgomery – CF
Warm-up
3:00 Machine
20 Air Squats
2:00 Machine
20 Lunges
1:00 Machine
20 Good Mornings
Conditioning
Metcon (7 Rounds for distance)
7 Rounds
2:00 Row for average pace per 500m
Rest 3:00
Score is average pace per 500m across all intervals.
Pacing shoud be faster than 2k PR pace.