CrossFit Montgomery – CF

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Underground Strength


3:00 on each – bike, row, run any order

2 rounds:

5 downward dogs into cobra

:30 second cobra on the rings

:30 second cossack squat

5 scap pulls

5 kip swings

10 kb swings

10 sit ups

Metcon (Weight)

5 rounds:

50m sled push (25m high bar/25m low bar) 1-1.5x body weight

25m double kettlbell overhead carry

*25m front rack barbell lunge

*25m barbell back lunge

5-10 strict pull-ups

10-15 perfect push-ups

score weight on barbell. use same weight for front rack and back

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