2020-09-10

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!

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

Deadlift (3/3/3/3/3)

it’s been sometime since we did heavy deadlifts, focus on form and quality reps

Metcon

one minute rest between each tabata

A: Tabata Rower (AMRAP – Reps)

Eight Rounds (:20/:10)

– Rower (Calories)

B: Tabata Pullups (AMRAP – Reps)

Eight Rounds (:20/:10)

– Pullups

C: Metcon (AMRAP – Reps)

Tabata Shoulder Taps

8 rounds 20 seconds on 10 seconds off for shoulder taps while in the front plank position

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