2018-06-04

CrossFit Montgomery – CF

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Warm-up

400m Run

3 Rounds

5 slow kip swings

5 pull-ups

5 walkouts

5 wall facing OHS w/PVC

Burgener Warm-up

A: Snatch Complex (Build from 55% of 1RM)

Power Snatch + Overhead Squat + Squat Snatch
0:00… 1 Rep @ 55%

1:00… 1 Rep @ 60%

2:00… 1 Rep @ 65%

3:00… 1 Rep @ 55%

4:00… 1 Rep @ 60%

5:00… 1 Rep @ 65%

6:00… 1 Rep @ 55%

7:00… 1 Rep @ 60%

8:00… 1 Rep @ 65%

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15
60 Double Unders

200m Run

10 Overhead Squats (135/95)

Rx+ (155/105)

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