Announcements
July 4th Weekend Schedule:
Saturday: Normal group WoD at 9:00a.
Monday: One class at 9:00a. No other classes on Monday July 5th.
CrossFit Montgomery – CF
Warm-up
Strength/Skill
5×10 hip extensions
Conditioning
Metcon (Time)
For time:
40 bar muscle ups
60 deficit HSPU 2″/1″
Partition as desired.
Extra
In teams of 3, For Time
UB sandbag bear hug squats (150/100)
21-18-15-12-9
Partner 1 does 21, then partner 2 does 21, then P3 does 21, then each do 18… Etc.