CrossFit Montgomery – CF
Warm-up
3 Rounds
:30 Single Unders
5 Push-ups
6 Plank Lunges w/reach
7 Squats
then
Burgener’s Warm-up
Primer
Every 90 seconds x 7
7 Barbell-Facing Burpees
3 Hang Power Cleans
(Hang Power Cleans start at 50% of 1RM)
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 9
3 Handstand Pushups
6 Pull-ups
9 Abmat Sit-ups
30 Double Unders