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
Warm-up
Banded Front Rack Stretch, 2:00/side
then-
4 rounds:
:30 plate hops
rest :15
then-
12-9-6
Empty bar muscle snatch
Empty Bar OHS
Strength/Skill
Power Snatch (1 rep EMOM for 8:00)
to be rx, 85%-95% for each rep
Conditioning
A: Metcon (Time)
3 Rounds-
30 Double Unders
3 Thrusters (135/95)
3 Rounds
30 Double Unders
5 Thrusrers (115/75)
2 Rounds
30 Double Unders
7 Thrusters (95/65)
Extra
10 rounds-
10 Cal Row
8 Step ups – 20″
6 PVC Pause OHS
4 PVC Pass Throughs
2 PVC Bar Facing Burpees