2018-04-13

CrossFit Montgomery – CF

Warm-up

2:00 Row/Run

10 Samson Stretch ea side

10 Lunges (5 ea side)

10 Plank Lunges w/Reach

5 Wall squats

5 PVC Overhead Squat

Burgener’s Warm-up

B: Olympic Lifting (Power Snatch)

1 Rep @60% 1RM
Every :30 seconds x 12

Complete 1 Power Snatch

A: Olympic Lifting (Power Clean)

1 Rep @60% 1RM
Every :30 seconds x 12

Complete 1 Power Clean

C: Metcon (Time)

Chicken Run
1 Mile Run

21 KB Swings

21 Goblet Squats

800m Run

15 KB Swings

15 Goblet Squats

400m Run

9 KB Swings

9 Goblet Squats

Rx (53/35); Rx+ (70/53)

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