2409224

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
INTERMEDIATE

For time:

21-15-9:

Thrusters (45/65 lb)

12-9-6:

Pull-ups

BEGINNER

15-12-9 reps for time of:

Thrusters (35/45 lb)

Jumping pull-ups

COOL DOWN