CrossFit Montgomery – CF
Warm-up
500m Row
3 Rounds
10 Russian KB Swings
7 Air Squats
3 Inchworms
:20 second Samson Stretch
Finish warm-up with 500m Row
then
Burgener’s Warm-up
A: EMOM x7 (3 Squat Snatches)
65% of 1RM
B: EMOM 7 (3 Clean and Jerks)
65% of 1RM
C: Metcon (AMRAP – Reps)
AMRAP 7
7 Deadlifts (225/155)
15 Wallballs (20/14)