2018-12-04


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

Skill

12:00 Bar Muscle Up

Metcon

4 4:00 AMRAPS with 3:00 rest between AMRAPS

A: Metcon (AMRAP – Rounds and Reps)

Metcon 1
4:00 AMRAP

50 Double Unders

5 C2B pull-ups

B: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP
16 jumping lunges (total)

15 sit ups

C: Metcon (AMRAP – Rounds and Reps)

Metcon 2
4:00 AMRAP

50 Double-Unders

12 hollow rocks

D: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP
15/12 cal row

*3 HSPU

*since the workout is about speed, if you do not have HSPU, do 3:1 regular push-ups

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