CrossFit Montgomery – CF
500m row, alternating steady and fast every 100m
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
Split Jerk (20:00 to find a 1 rep max)
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.