2017-11-06


CrossFit Montgomery – CF

Warm-up

– 2:00 Jump Rope

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

Snatch (1RM – 15:00)

Metcon

Annisabel (Time)

For Time:

– 50/40/30/20/10 Double Unders

– 10/8/6/4/2 Snatches (135#/95#)

Benchmark

Finisher

Aerobic Add-On or Anabolic Add-On

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