2018-11-27


CrossFit Montgomery – CF

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Warm-up

400m run

3 rounds:

5 kip swings

5 scap pulls

10 hollow rocks

10 superman snaps

pvc warm-up

Skill

15:00 toes 2 bar skill work

Metcon

Metcon (Time)

For time
100 double unders

50 sit ups

25 push press (Rx: 75/55, Rx+ 95/65)

10 burpee box jump overs (24/20)

80 double unders

30 sit ups

15 thrusters (Rx: 95/65, Rx+ 115/80)

10 burpee box jump overs

60 double unders

10 sit ups

5 deadlifts (Rx: (185/155, Rx+ 205/170)

10 burpee box jump overs

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