2018-11-02


CrossFit Montgomery – CF

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Warm-up

500m row, alternating steady and fast every 100m

1 round:

5 kip swings

5 kip pulls

5 lunge w/ reach each leg

10 hollow rocks

10 superman snaps

10 kb swings

barbell shoulder warm-up

Weightlifting

Split Jerk (20:00 to find a 1 rep max)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Make Up WOD

If you missed Monday, Tuesday, or Thursday you can use today as a make-up WOD.

Monday – CrossFit Total

Tuesday – Boneyard Baseline 1 or 2

Thursday – Front Squat and 100 burpees for time.

Whichever day you choose, you must do that full workout. So no front squat test and then skipping burpees.

If you choose to do a make up WOD, you will warm-up and workout on your own. You can, obviously, ask the coach for help and advice, however. You can also choose to do the warm-up today’s class is doing, or the warm-up from the make-up day.

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