Announcements
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There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
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CrossFit Montgomery – CF
Warm-up
Prayer Stretch 2:00 per side
-Then-
3 Rounds
10 Box Step Ups with Light DB
10 Alternating DB Hang DB Snatch
10 PVC OH Squats
Strength/Skill
4 Sets:
3 Shallow Kips (tight and fast)
3 Big Kips (Elevation is the goal)
1-3 Bar Muscle Ups
Rest as needed between
Conditioning
Metcon (AMRAP – Rounds and Reps)
On a 9 Minute Clock:
60 Single DB Box Step Ups (50/35lbs) (24/20″)
Then,
AMRAP in remaining time:
6 Overhead Squats (115/75lbs)
3 Bar Muscle Ups