CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
Two Rounds
– 5 Lunges (each)
– 10 Situps
– 10 KB Deadlifts
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
Olympic Warmup (Snatch)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balances
– 5 Squat Snatches
Level Two
L2 A: Metcon (AMRAP – Rounds)
EMOM – 10:00
– 15 Russian KB Swings
Level Three
L3 A: Metcon (Weight)
EMOM – 10:00
– 1.1 Power Snatch
RxPlus:
1.1 Squat Snatch
Finisher
Metcon (Weight)
EMOM – 10:00
– 1 Turkish Getup (each)