2018-06-06


CrossFit Montgomery – CF

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Warm-up

3 Rounds

30 Single Unders

15 Good Mornings

15 Sit-ups

5 Scap retractions

5 Box Jumps

Burgener Warm-up

A: Clean Complex (Hang Squat Cleans + Push Jerks)

EMOM x 6
1 – 8 Hang Squat Cleans + 3 Push Jerks

2 – 7 Hang Squat Cleans + 4 Push Jerks

3 – 6 Hang Squat Cleans + 5 Push Jerks

4 – 5 Hang Squat Cleans + 6 Push Jerks

5 – 4 Hang Squat Cleans + 7 Push Jerks

6 – 3 Hang Squat Cleans + 8 Push Jerks

B: Metcon (AMRAP – Reps)

AMRAP 7
Wall Balls (20/14)

EMOM – 5 Power Cleans (135/95)

*Score total Wall Ball reps

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