2020-09-21

CrossFit Montgomery – CF

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Warm-up

Metcon

6:00 Rest between A and B

A: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

25 Double-Unders

10 bent over barbell rows (95/65;125/85)

25 Double unders

10 thrusters (95/65;125/85)

B: Metcon (Time)

For time:

4 Rounds:

15 Hollow Rocks

15 Singlearm push presses, each arm (24kg/16kg; 32/24kg)

15 Suit Case Crunches

*15 Single arm kettlebell front squats (same weight as the push presses)
* single arm kettlebell front squats – hold one kb in the front rack, 15 total squats, can alternate between which side you’re holding the kb on as needed.

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