2020-09-16

Announcements

Ask your coach about our in-house competition

When – September 19th starting at 9:00a
Where – CFM
What – In-house partner 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

Push Jerk (5/5/5/5)

Split Jerk (3/3/3 @ heaviest weight from Push Jerk)

Metcon

Metcon (Time)

For Time:

*35 Burpee Pull-ups Rx+ – Burpee C2B Pull-ups

*Every 3:00 complete one round of the following

7 suit case crunches

7 hollow rocks

7 air squats

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