Announcements
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Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
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CrossFit Montgomery – CF
Warm-up
Straight Through:
20 Band Pull Aparts
20 Goblet Squats, moderate weight DB or KB
15 Scap Pull-ups
15 Russian KBS
10 Ring Rows
10 Light Power Cleans
Strength/Skill
Metcon (AMRAP – Rounds)
Toes to Bar
AMRAP 4 Minutes
Max Sets of 6 Toes to Bar
Rest 2:00
AMRAP 4 Minutes
Max Sets of 3 Toes to Bar
Conditioning
Metcon (Time)
30 Rounds with a partner*
6 Pull Ups
2 Power Cleans (185/126lbs)
*Working partner switches after every 3 rounds