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Workouts

WEEK 2, DAY 4

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

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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″)

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