CrossFit Montgomery – CF
Warm-up
3 Rounds
1:30 Row or Bike
5 Scap Retractions
5 Swings
5 Strict Pull-ups
10 Push-ups
15 Air Squats
15 Overhead Squats
Burgener Warm-up
A: Metcon (No Measure)
Snatch Complex
EMOM x 9
Power Snatch + Overhead Squat + Squat Snatch
B: Metcon (Time)
Run Randy
5 Rounds
400m Run
15 Power Snatches (75/55)