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
Warm-up
6:00 Assault Bike*
*Every :90 starting at 0:00
5 Hang Squat Cleans (start with empty bar and add weight each round)
Then
Builld to 60% of 1RM Front Squat
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes, alternating full rounds w/a Partner:
3 Front Squats @ 60%
12/9 Calorie Assault Bike
3 Front Squats @ 60%
12/9 Calorie Assault Bike
Bar is taken from the floor.