2019-05-09

Announcements

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

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Warm-up

Gymnastics

Do A or B.

Scale options:

4 – 7 Box HSPU

or

8-10 perfect push-ups

or

8-10 push ups

A: Handstand Push-ups (3-5 HSPU)

7:00 EMOM

B: Deficit Handstand Push-ups (2 – 4)

7:00 EMOM

use 45# plates to achieve deficit, we also have the pvc apparatuses, but the deficit might be too much on those.

Metcon

A: Metcon (Time)

For Time
Buy in:

21 Thrusters (95/65; 115/80)

600m run

21 wall balls

15 toes to bar

9 clean and jerks (95/65; 115/80)

400m run

15 wall balls

9 toes to bar

3 clean and jerks (115/80; 135/95)

200m run

9 wall balls

6 toes to bar

1 clean and jerk (135/95; 155/110)

Cash-out:

9 Thrusters (135/95; 155/110)

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