CrossFit Montgomery – CF
Warm-up
3 Rounds
6 Inchworms
9 Overhead Squats w/PVC
12 Sit-ups
:20 Samson Stretch (ea side)
then
Burgener’s Warm-up
A: Snatch Complex (1 Rep)
Every 90 seconds x 8
1 Snatch Complex
(Snatch Deadlift+2 Hang High Pulls+1 Hang Squat Snatch)
*start @ ~45% build to a moderate-heavy weight
B: Metcon (Calories)
Alternating EMOM x 16
Minute 1 – 15 KB Sumo Deadlift High Pulls (53/35)
Minute 2 – 15 Wall Balls (20/14)
Minute 3 – Max Cal Row
Minute 4 – Rest
*Score total calories