2018-04-20


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

Olympic Lifting (Clean Complex)

Alternate Every :30 Seconds x 16
1 – 2 Power Cleans @60%

2 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk

Metcon (Time)

2 Rounds
Run 400m

15 Power Snatches (95/65)

Run 200m

15 Overhead Squats (95/65)

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