2020-07-24

Announcements

All classes are open for reservation once again.

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Seated Barbell Press (10/8/6/4/2)

sitting on a bench, strict press the bar overhead.

Metcon

3:00 Between A and B

A: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

7 Thrusters (95/65)

7 Pull-ups

B: Metcon (AMRAP – Reps)

8:00 Alternating EMOM

Odd Rounds – Max Wall Balls (20/14)

Even rounds – Max strict pull-ups
reps do not have to be unbroken

Accessory

great day for shoulder and lat mobility.

Metcon

If you missed The Ziggurat due to cancelled classes, you can do that today instead of the weightlifting+metcons. Please let your coach know at the beginning of class.

The Ziggurat (Time)

1 Round for Time

400m run

*10 Power Cleans (rx: 135/95; rx+: 185/135)

*20 DLs (rx: 185/135; rx+ 225/165)

30 wall balls

40 sit ups

50 Dus

800m run

50 Dus

40 sit ups

30 wall balls

*20 DLs (same weight as before)

*10 Power Cleans (same weight as before)

400m run

*One bar.

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