2018-10-29


CrossFit Montgomery – CF

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Warm-up

Two rounds:

250m row

1 rd cindy

banded sequence

to wake up glutes: place both feet on band, while holding band palms down. cross the band, making an “X” in front of you. do 2 rounds, stepping left 5 times and right 5 times.

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
after warming up, 3 attempts at each movement.

45:00 time cap

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