Announcements

We will be closed Thursday. We will have one workout on Friday at 11:30am, so get your shopping done early and come burn off those thanksgiving meals!

CrossFit Montgomery – CF

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Warm-up

Skill

7:00 burpee refresher

Metcon

Metcon (Time)

4 rounds for time-

10 DB rows (5 each side) (50/35#)

5 single arm db shoulder to overhead, Left (50/35#)

10 suit case crunches

5 single arm db shoulder to overhead Right (50/35#)

25 overhead lunges (each side)

Rx+ only put the dumbbell down on the suitcase crunches. Resting with the dumbbell on your shoulders during thrusters or lunges counts as “putting it down”.