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Workouts

2015-01-12

CrossFit Montgomery – CF L2 & L3

Warm-up

EMOM Ladder – 8:00

– Jumping Jack

– Air Squat

– Squat Thrust

– Pushup

Note: 1st minute 1 each, 2nd minute 2 each, etc.

WOD

A: Metcon (AMRAP – Reps)

EMOM – 10:00

– 10 Russian KB Swings (24kg/16kg)
RxPlus:

– KB Swings (32kg/24kg)

B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 8 HR Pushups

A: Metcon (Weight)

EMOM – 10:00

– 5 TnG Power Cleans

B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 6 Ring Dips

Finisher

AMRAP – 6:00 Double Unders (AMRAP – Reps)

AMRAP – 6:00

– Double Unders