2019-11-18


CrossFit Montgomery – CF

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Warm-up

200m run

10 lunges with reach

10 inch worms w/ push up

10 ring rows

250m row

10 kip swings

10 scap pulls

10 air squats

2 rounds:

10 kettle bell swings

10 sit ups

Banded sequence

Burgener warm up, snatch

Weightlifting

20:00 to find a new 1 rep power or squat snatch

You should have plenty of time, warm up with barbell, focus on time of movements,

Do some 3 position snatch work as a primer on your own as part of the 20 mins

Power Snatch

Squat Snatch (1 rep max)

Metcon

Calorie Test #1 (Calories)

For Calories:

– 1:00 Rower

– 3:00 Rest

– 1:00 Rower

Mobility

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