CrossFit Montgomery – CF

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Metcon (Time)

800m run

21 thrusters (95/65)

15 barbell burpees

50 double unders

600m run

15 thrusters (95/65)

9 barbell burpees

50 double unders

400m run

9 thrusters (95/65)

3 barbell burpees

50 double unders
22:00 time cap

I found an old crossfit.com WoD and tweaked it…

Core Work

no addiontal rest between tabatas. just the regular 10 second pause.

score is lowest reps per tabata.

so if in front plank you had 6 rounds of 20 seconds, 1 round of 18, and 1 round of 17, your score is 17 for Part A.

A: Tabata Front Plank (AMRAP – Reps)

Tabata Front Plank

B: Tabata Left Side Plank (AMRAP – Reps)

Tabata Left Side Plank

C: Tabata Right Side Plank (AMRAP – Reps)

Tabata Right Side Plank

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