2018-10-01


CrossFit Montgomery – CF

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Warm-up

400m run

2 rounds of Cindy

In between Cindy rounds, lacrosse ball around shoulder blades

After the 2nd round of Cindy, banded shoulder stretch

27 squat warm-up

Weightlifting

Overhead Squat (6/4/2, 6/4/2, 6/4/2)

0:00 – 2:00 6 @ 58%

2:00 – 4:00 4 @ 63%

4:00 – 6:00 2 @ 68%

0:00 – 2:00 6 @ 63%

2:00 – 4:00 4 @ 68%

4:00 – 6:00 2 @ 73%

0:00 – 2:00 6 @ 68%

2:00 – 4:00 4 @ 73%

4:00 – 6:00 2 @ 78%

Finisher

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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