2018-05-04

Announcements

Saturday May 5th: 9:00 AM Group WoD is a trail run at Lagoon Park. Meet at Pete Peterson Lodge. Gym doors will be closed. No 10:00 AM open gym.

CrossFit Montgomery – CF

Warm-up

2:00 Row/Run

10 Samson Stretch ea side

10 Lunges (5 ea side)

10 Plank Lunges w/Reach

5 Wall squats

5 PVC Overhead Squat

Burgener’s Warm-up

A: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Female Standards

Wall Balls (14; 10′ target)

Sumo Deadlift High-pull (55)

Box Jumps (20″)

Push-Press (55)

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