Announcements
All classes are open for reservation once again.
CrossFit Montgomery – CF
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.