CrossFit Montgomery – CF
Warm-up
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Warm-up – Posterior Chain (No Measure)
Fascial conditioning.
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
WOD
9/11 Memorial WOD (Time)
For Time:
– 2977m Row
– 11 Box Jumps (30″/24″)
– 11 Thrusters (125#/85#)
– 11 Burpee C2B Pullups
– 11 Power Cleans (175#/125#)
– 11 Handstand Pushups
– 11 Kettlebell Swings (32kg/24kg)
– 11 Toes to Bar
– 11 Deadlift (175#/120#)
– 11 Push Jenks (110#/75#)