2019-07-02

Announcements

Holiday Hours:

July 4th – One class at 9:00am
July 5th – One class at 11:30am
July 6th – regular Saturday WoD at 9:00am

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

500m row

alternate between slow and fast every :30 seconds

10 hollow rocks

10 kb swings

1 round of cindy

banded shoulder stretch

banded glute activator

27 squat warm-up

Weightlifting

Front Squat (5×3)

70-80%

Larger range than normal today. Let your legs be your guide.

3-5 warm up sets.

Metcon

Metcon (Time)

For Time
4 rounds:

200m run

25 DUs

10 C2B Pull-ups

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