2020-09-09

Announcements

Ask your coach about our in-house competition

When – September 19th starting at 9:00a
Where – CFM
What – In-house oartner competition to have some fun and meet some new friends. All wods will be doable with Rx, Scaled, and Beginner levels
Why – Due to the postponing of #4#, and all the new faces we have in the gym, we thought this would be a fun activity to host!
Back to regular hours

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Death By…

Cal Row or *Cal Bike

Use the rower unless we have too many folks in the class, in that case move to the bike. People on the bike will likely have lower scores.

Score is rounds completed, plus additional reps in the final (unfinished) round.
Death by means do the workout as an EMOM

1sr round is 1 rep

2nd round is 2 reps

3rd round is 3 reps

4th round is 4 reps

Keep going until you can’t finish the reps in a round.

Finisher

Metcon (Time)

For Time:

3 Rounds –

3 Lungesters (95/65)

5 barbell burpees

Rx+ – 3 rounds

6 Lungesters (95/65)

8 barbell burpees
Lungester –

One complex of Lunge Left or Right Leg, Lunge on the other leg, thruster

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