Week 4 Day 3

Announcements

Due to the possibility of severe inclement weather, we are closing CFM for this evening’s classes. 

If you still want an idea of a way to stay moving at your house, we have dozens of free wods on our Instagram page that were all designed to be done at home and with minimal equipment.

Please stay safe, charge your phones, and make sure the batteries are in your weather radio. 

At this time, weather warnings are slated to end at 4:00a tomorrow, so we will resume with our regular schedule bright and early tomorrow (3/18) morning at 5:30a.

CrossFit Montgomery – CF

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Warm-up

2:00 quad mash each side

then:

5 rounds –

12/8 cal machine

5 scap pull ups

4 gymnastic kips

3 strict pull ups

Strength/Skill

Metcon (No Measure)

BMU Skill work

9:00 EMOM

Minutes 1-3

3 BMU Kips, performed as singles

Minutes 4-6

2 BMU Kip+Knees to bar

Minutes 7-9

1-3 perfect BMU

Conditioning

A: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

rest 5:00

B: Metcon (AMRAP – Reps)

10:00 Ladder

7/4 cal bike, 1 BMU

10/7 cal bike, 2 BMU

increasing cals by 3, and BMU by 1 for 10:00

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