2018-09-18

CrossFit Montgomery – CF

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Warm-up

600m last man sprints (run in a line, rotate through last person sprinting to the front)

2 rounds:

10 inch worm

10 cossack squat

:30 second good morning with dumbbell on back

:30 second dumbbell bench stretch

Skill

10:00 Rope Climb Skill

Underground Strength

Metcon (Weight)

4 Rounds, not for time
*25m high bar sled push

*25m low bar sled push

5 pull-up negatives

10 back extensions

15 hollow rocks

50m front rack carry

*score = weight on sled

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