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
2:00 Pigeon Pose (1:00 per side)
-Then-
21-15-9
Calorie Row
PVC/Very Light DB Thrusters
Strength/Skill
Back Squat (at 60% of 1 RM)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
7 Calorie Row
7 Thrusters (65/45lbs)