2018-05-11


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: Power Cleans and Jerks (3)

Alt EMOM x 12
Odd Minutes – 3 Power Cleans

Even Minutes – 3 Jerks

*Score only the Jerks

B: Metcon (Time)

1 Round for time
75 Calorie Row

50 Power Snatches (75/55)

25 Barbell-Facing Burpees

Rx+ – 95/65

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