2019-01-02

Announcements

We are back to our regularly scheduled classes:
5:30am, 11:30am, 4:30pm, and 5:30pm

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Coaches’ choice

Weightlifting

18:00: Front Squat (3/3/3/3/3)

Back Squat (Max reps of final front squat weight)

Finisher

Snatches and DU Gut Check (Time)

10-1 Snatches (Rx-115/80; Rx+ – 135/95)

100 – 10 DUs (go down 10 reps each time)
Alternating, descending ladder

10 snatches, 100 DUs

9 snatches, 90 DUs



1 snatch, 10 DUs

Recovery

Easy paced 250m row

:30 front plank

:30 left plank

:30 right plank

Easy paced 250m row

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