2020-10-14

CrossFit Montgomery – CF

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Warm-up

Metcon

Metcon (Time)

For time:

4 Rounds:

21 flutter kicks

15 wall balls

9 hang cleans (95/65; 135/95)

3 thrusters (same weight)

Weightlifting

Super set parts A and B together. This means you’ll do 10 shoulder press reps, then immediately do 5 reps each arm of single arm rows.

Rest as needed between sets.

A: Shoulder Press (10/10/10/10)

B: Single Arm Rows (5/5/5/5/5)

Single Arm Dumbbell or Kettlebell Rows
Reps are per arm.

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