2019-10-17


CrossFit Montgomery – CF

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Warm-up

Active Recovery

Metcon (AMRAP – Rounds)

Move for 20:00

25m sled push

7 wall balls with a 2 count pause at the bottom

3 wall walks

7 candlesticks

3 kb rows each arm

7 back extensions

Every 4 minutes do either 10 burpees, 100m run or 150m row, then pick back up where you left off

Score completed rounds, but don’t worry too much about that.

Make Up WOD

Make up a WOD from this week

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