2020-01-13

CrossFit Montgomery – CF

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Warm-up

12:00 -15:00 coaches’ choice

Metcon

Metcon (Time)

For time, 25:00 time cap:

Start with:

1k row

Then:

15-12-9 (Rx+ 18-15-12)

–Box Jumps (24/20)

–Deadlifts (225/155)

–sit ups

Then:

100 double unders

Then:

9-12-15 (Rx+ 12-15-18)

–Thrusters (95/65)

–pull ups

–sit ups

Then:

25 burpees (Rx+ 40 burpees)
One bar

Mobility

Lats

Quads

Shoulders

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