week 4 day 3

Announcements

July 4th Weekend Schedule:

Saturday: Normal group WoD at 9:00a.

Monday: One class at 9:00a. No other classes on Monday July 5th.

CrossFit Montgomery – CF

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Warm-up

Strength/Skill

Bench Press (3 max sets at bodyweight )

Conditioning

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP x 3.; 2:00 rest between AMRAPS

20 double unders

10 SDLHP (75/55)

20 double unders

10 STOH (same weight)

start each AMRAP where you stopped on the last one.