CrossFit Montgomery – CF
Warm-up
2:00 Row/Run
10 Samson Stretch ea side
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squat
Burgener’s Warm-up
B: Olympic Lifting (Power Snatch)
1 Rep @60% 1RM
Every :30 seconds x 12
Complete 1 Power Snatch
A: Olympic Lifting (Power Clean)
1 Rep @60% 1RM
Every :30 seconds x 12
Complete 1 Power Clean
C: Metcon (Time)
Chicken Run
1 Mile Run
21 KB Swings
21 Goblet Squats
800m Run
15 KB Swings
15 Goblet Squats
400m Run
9 KB Swings
9 Goblet Squats
Rx (53/35); Rx+ (70/53)