CrossFit Montgomery – CF
Warm-up
400m Run
3 Rounds
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squat
Burgener’s Warm-up
A: Power Clean @50% 1RM (1 Power Clean)
Every :30 x 12
B: Power Snatch @50% (1 Power Snatch)
Every :30 x 12
C: Metcon (Time)
2 Rounds
500m Row, 400m Run
500m Row, 21 Lateral Burpees over the Bar
500m Row, 21 Overhead Squats (95/65)