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Week 5 day 1

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

5×10 hip extensions

Conditioning

Metcon (Time)

For time:

40 bar muscle ups

60 deficit HSPU 2″/1″

Partition as desired.

Extra

In teams of 3, For Time

UB sandbag bear hug squats (150/100)

21-18-15-12-9

Partner 1 does 21, then partner 2 does 21, then P3 does 21, then each do 18… Etc.

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