2018-04-27


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

A: Snatch (EMOM x 10)

1 Power Snatch

(Start @ 50% and build)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 17
20 Calorie Row

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14)

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