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
Warm-up
Weightlifting
Sumo Deadlift (12/12/12)
Conditioning
Metcon (Time)
10-20-30-20-10
empty barbell back squat
empty barbell pendlay row
empty barbell strict press
Extra
E10MOM x 3
800m run
20 cossack squats (10 each way)
Max Freestand HS Hold