2018-12-10


Announcements

don’t forget to come in the back when it’s cold

CrossFit Montgomery – CF

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Warm-up

on board

Weightlifting

Front Squat (5/5/5/5/5)

18:00

start around 60-70% and increase as possible.

not necessarily going for a PR, just some solid weight on the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP
15/12 cal row

*12 ring dips

9 push press (95/65)

6 toes to bar

200m run

*scale with a band, then with regular push-ups

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