2020-06-23

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Clean Grip Deadlift (5/5/5/5/5)

Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.

Metcon

Metcon (Time)

4 Rounds for Time:

*5 slamball burpee box get overs (30/20#), (24/20in box)

**10 slamball box step over (same slamball and box)

15 kb deadlifts (in each hand: 24kg/20kg)
*slamball burpees box get over:

-start with slamball between your feet

-perform a slamball movement, then pick the ball up and mve it over the box,

-perform a burpee box jump over or burpee box step over

**slamball box step over: hold onto the slam ball while performing step overs

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