Announcements
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There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
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CrossFit Montgomery – CF
Warm-up
3:00 Machine of Choice
10 Toes to Bar
15 Wallballs
:30 of Shoulder taps from plank
10 Scap Pull-ups
:30 of HS shoulder taps
10 Box Step-Ups
Conditioning
CrossFit Games Open 22.1 Rx (Ages 16-54) (AMRAP – Reps)
15 Minute AMRAP
3 Wall Walks (60″/55″0
12 Dumbbell Snatches (50lbs/35lbs)
15 Box Jump-Overs (24″/20″)
Must Step Down on Box Jump-Overs.
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
15 Minute AMRAP
3 Scaled Wall Walks
12 Dumbbell Snatches (35lbs/20lbs)
15 Box Jump-Overs* (24″/20″)
*May Step Up on Box
Must Step Down on Box Jump-overs
CrossFit Games Open 22.1 Masters (55+) (AMRAP – Reps)
15 Minute AMRAP
3 Scaled Wall Walks
12 Dumbbell Snatches (35lbs/20lbs)
15 Box Jump Overs * (24″/20″)
* May Step Up on Box
Must Step Down on Box Jump-Overs
CrossFit Games Open 22.1 Scaled Masters (55+) (AMRAP – Reps)
15 Minute AMRAP
3 Scaled Wall Walks
12 Dumbbell Snatches (20lbs/10lbs)
15 Box Jump-Overs * (24″/20″)
*May Step Up on Box
Must Step Down on Box Jump-overs