2018-12-03

Announcements

don’t forget to come in the back when it’s cold
Holiday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

250m row

5 pull-ups

10 push-ups

15 air squats

10 boot-strappers

10 lunge with reach

250m row

burgerner’s warm-up, snatch

3 position snatch primer

Weightlifting

Snatch Complex (pull, hang, power)

-6:00 EMOM

-Snatch Pull

– Hang snatch

-Power snatch

Metcon

Metcon (AMRAP – Rounds)

20:00 EMOM
Odd rounds: 12 wall balls (20lb/14lb) *Rx+: 15 wallballs

Even rounds: 8 burpees to a target

*Must do at least 8 rounds to count as Rx+

Score=rounds completed

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