Announcements
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CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
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CrossFit Montgomery – CF
Warm-up
2:00 Pigeon Stretch, per side
Then,
20 Lateral DB Box Step Overs w/ light DB
20 Pause Goblet Squats w/ 1 DB
20 Up-Downs (Burpee without push up)
Strength/Skill
Teams of 3, rotating sets of Squats:
AMRAP 4 Minutes
Set of 7 UB Front Squats (135/85lbs)
Rest 2:00 Minutes
AMRAP 3 Minutes
Set of 7 UB Front Squats (135/85lbs)
Rest 2:00 Minutes
AMRAP 2 Minutes
Set of 7 UB Front Squats (135/85lbs)
Conditioning
Metcon (Time)
For Time in Teams of 3, rotating full rounds:
2 Rounds each of:
24/20 Calorie Row
24 DB Front Squats (32kg/50lbs)