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
On a 9 Minute Clock
2 Rounds
20 Duck Walk Steps
12 Empty Bar Pause OH Squats
10 Ring Rows
200m Row
After that, with the remaining time, Max Duration Chin over Bar Hold
Conditioning
Metcon (Weight)
AMRAP 24 Minutes
2 Rope Climbs
20/16 Calorie Row
1 Squat Snatch*
Rest 1:00
*Bar should start between 60-70%, athletes can add weight every round.
Score is heaviest successful squat snatch