2018-08-03

CrossFit Montgomery – CF

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Warm-up

600m run

2 Rounds:

-5 hand release push-ups

-10 kb swings

-15 lunges total

Weightlifting

Push Press (5/5/5/5/5)

start at 50-55% of 1 rep max. build as possible.

Finisher

Metcon (Time)

For time:
800m run

40 weighted sit-ups (med ball 20/14)

600m run

30 wall balls (20/14)

400m run

20 push ups

200m run

10 pull-ups

Scaling options – 600/400/200/100 on run and/or lighter weight on medball sections

Rx – full run distance and 20/14 pounds with wallball

Rx+ – Full WOD with a weight vest

Hard time cap of 25:00

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