Announcements
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There will only be one evening class at 5:30PM this Friday 3/11) for the CrossFit Open 22.3 Workout. The gym will open at 4:30PM and heats will start at 5:30PM.
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CrossFit Montgomery – CF
Warm-up
Conditioning
CrossFit Games Open 22.3 Rx (Ages 16-54) (AMRAP – Reps)
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (weight 3)
Female: 65lbs / 75lbs / 85lbs
Male: 95lbs / 115lbs / 135lbs
Time cap: 12 minutes
CrossFit Games Open 22.3 Scaled (Ages 16-54) (AMRAP – Reps)
21 Jumping Chin over bar Pull-ups
42 Single-unders
21 Thrusters (weight 1)
18 Pull-ups
36 Single-unders
18 Thrusters (weight 2)
15 Chest-to-bar pull-ups
30 Single-unders
15 Thrusters (weight 3)
Female: 45lbs / 55lbs / 65lbs
Male: 65lbs / 85lbs / 105lbs
Time cap: 12 minutes
CrossFit Games Open 22.3 Rx (Masters 55+) (AMRAP – Reps)
21 Jumping Chin over bar Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Chest-to-bar pull-ups
30 Double-unders
15 Thrusters (weight 3)
Female: 45lbs / 55lbs / 65lbs
Male: 65lbs / 85lbs / 105lbs
Time cap: 12 minutes
CrossFit Games Open 22.3 Scaled (Maters 55+) (AMRAP – Reps)
21 Jumping Chin over bar Pull-ups
42 Single-unders
21 Thrusters (weight 1)
18 Pull-ups
36 Single-unders
18 Thrusters (weight 2)
15 Chest-to-bar pull-ups
30 Single-unders
15 Thrusters (weight 3)
Female: 35lbs / 45lbs / 55lbs
Male: 45lbs / 65lbs / 85lbs
Time cap: 12 minutes