WEEK 5, DAY 1

Announcements

We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021.  It will be at The Tipping Point (in Hampstead) at 3:00pm.  We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly. 

CrossFit Montgomery – CF

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Warm-up

2:00 Double Lax Ball T-Spine Smash

-Then-

AMRAP 3 Minutes

20/16 Calorie Row

Max DB Man Makers* in remaining time

*2 Renegade Rows + 1 Squat Clean Thruster (lite)

Strength/Skill

Practice the following comples for 15 Minutes:

This complex is completed without dropping the bar.

Conditioning

Metcon (Time)

Calorie Row (40/35)

35 Push Ups

35 DB Thrusters (50s/35s)