Announcements
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Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
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CrossFit Montgomery – CF
Warm-up
2:00 Banded Ankle Distraction
Then
3 Rounds
7/4 AAB Calories
7 Hang Squat Clean Thrusters (Empty Bar)
7 Box Jumps
Strength/Skill
Tempo Back Squat (3 Every 3:00 for 12:00)
5-count to bottom, full pause, fast on the way up; AHAP
Conditioning
Metcon (Time)
21/13 Calorie AAB
Then
5 Rounds
3 Thrusters (155/105lbs)
9 Box Jump ATWOs (24/20″)