2018-03-07


CrossFit Montgomery – CF

Warm-up

3 Rounds

6 Inchworms

9 Overhead Squats w/PVC

12 Sit-ups

:20 Samson Stretch (ea side)

then

Burgener’s Warm-up

A: Snatch Complex (1 Rep)

Every 90 seconds x 8
1 Snatch Complex

(Snatch Deadlift+2 Hang High Pulls+1 Hang Squat Snatch)

*start @ ~45% build to a moderate-heavy weight

B: Metcon (Calories)

Alternating EMOM x 16
Minute 1 – 15 KB Sumo Deadlift High Pulls (53/35)

Minute 2 – 15 Wall Balls (20/14)

Minute 3 – Max Cal Row

Minute 4 – Rest

*Score total calories

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