2019-07-15

CrossFit Montgomery – CF

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Warm-up

250m row

10 kb swings

10 sit ups

10 wall squats

couch stretch left

250m row

10 ring rows

10 hollow rock

10 jump squats

couch stretch right

pvc sequence

warm up to working weight for cleans

Metcon

35:00 time cap

The Ziggurat (Time)

1 Round for Time

400m run

*10 Power Cleans (rx: 135/95; rx+: 185/135)

*20 DLs (rx: 185/135; rx+ 225/165)

30 wall balls

40 sit ups

50 Dus

800m run

50 Dus

40 sit ups

30 wall balls

*20 DLs (same weight as before)

*10 Power Cleans (same weight as before)

400m run

*One bar.

Weightlifting

optional

hang snatch,

12:00 to work on 3 rep hang snatch today.

not intended to be really heavy or anything, just to do some weightlifting while fatigued.

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