2019-11-12


CrossFit Montgomery – CF

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Warm-up

Weightlifting

Snatch Complex (8 rounds, every 90 seconds)

Power Snatch + Overhead Squat + Squat Snatch
1 rep = 1 time through the complex without letting go of the bar

Metcon

Metcon (Time)

For time:

Buy in: 30 cal row

Then,

4 rounds:

20 Russian KB swings (32kg/24kg)

35 Double-unders

10 burpees

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