pump day

pump day

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 View Public Whiteboard 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 […]

pump day

pump day

CrossFit Montgomery – CF View Public Whiteboard 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