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
A: Snatch (EMOM x 10)
1 Power Snatch
(Start @ 50% and build)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 17
20 Calorie Row
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14)