2020-10-27

Announcements

Starting Monday, October Oct 26th, CFM will be operating out of our new space at 513 N. Lawrence St.

We’re only moving a couple blocks away!

Please be patient as we set up the new space, we’ll be moving as quick as we can.

While we’re getting set up, please log in and track your scores on the Wodify app with your smart phone.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

Take 2:00 between the rep and weight changes

Power Clean (1/1/1/1/1)

EMOM for 5 rounds building to a heavy single

1 rep each minute

Power Clean (2/2/2)

EMOM for 3 rounds, do 2 reps @ 80-85% of heaviest 1 rep

Power Clean (3/3)

EMOM for 2 rounds, do 3 reps each round at 70-75 percent of heaviest sibgle

Metcon

Metcon (Time)

For time:

3 rounds for time

400m run (around the block, alternate which direction you turn out of the gym each round)

15 – box jumps (24/20)

10 – barbell burpees

5- deadlifts (255/155; 285/195)

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