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
Olympic Lifting (Clean Complex)
Alternate Every :30 Seconds x 16
1 – 2 Power Cleans @60%
2 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk
Metcon (Time)
2 Rounds
Run 400m
15 Power Snatches (95/65)
Run 200m
15 Overhead Squats (95/65)