CrossFit Montgomery – CF
Warm-up
3 Rounds
30 Single Unders
15 Good Mornings
15 Sit-ups
5 Scap retractions
5 Box Jumps
Burgener Warm-up
A: Clean Complex (Hang Squat Cleans + Push Jerks)
EMOM x 6
1 – 8 Hang Squat Cleans + 3 Push Jerks
2 – 7 Hang Squat Cleans + 4 Push Jerks
3 – 6 Hang Squat Cleans + 5 Push Jerks
4 – 5 Hang Squat Cleans + 6 Push Jerks
5 – 4 Hang Squat Cleans + 7 Push Jerks
6 – 3 Hang Squat Cleans + 8 Push Jerks
B: Metcon (AMRAP – Reps)
AMRAP 7
Wall Balls (20/14)
EMOM – 5 Power Cleans (135/95)
*Score total Wall Ball reps