The Boneyard will be closed for Maintenance Friday (May 10th) afternoon. We will have the 5:30am and 11:30am classes, but WILL NOT have the 4:30pm and 5:30pm classes. We will reopen Saturday for our regular class. We sincerely apologize for the inconvenience, and would like to encourage you to try out one of our earlier classes if at all possible!
Also, Saturday’s WOD will be followed by a nutritional seminar by Mike Polis. This is free for anyone to attend.
CrossFit Montgomery – CF
Do A or B.
4 – 7 Box HSPU
8-10 perfect push-ups
8-10 push ups
A: Handstand Push-ups (3-5 HSPU)
B: Deficit Handstand Push-ups (2 – 4)
use 45# plates to achieve deficit, we also have the pvc apparatuses, but the deficit might be too much on those.
A: Metcon (Time)
21 Thrusters (95/65; 115/80)
21 wall balls
15 toes to bar
9 clean and jerks (95/65; 115/80)
15 wall balls
9 toes to bar
3 clean and jerks (115/80; 135/95)
9 wall balls
6 toes to bar
1 clean and jerk (135/95; 155/110)
9 Thrusters (135/95; 155/110)