CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretch
– 10 Overhead Squats
Olympic Lifting Warmup w/ PVC Pipe
(Level 2 Clean Grip/Level 3 Snatch Grip)
– 5 Down and Up
– 5 Shrug
– 5 High Elbow
– 5 Muscle Snatch
– 5 Front Squats/Overhead Squats
Olympic Lifting Warmup w/ Barbell
(Level 2 Clean Grip/Level 3 Snatch Grip)
– 5 Down and Up
– 5 Shrug
– 5 High Elbow
– 5 Muscle Snatch
– 5 Front Squats/Overhead Squats
Level Two
L2 A: Metcon (Weight)
EMOM – 10:00
– 1.1.1 Power Clean
L2 B: Metcon (Weight)
EMOM – 8:00
– 3 TnG Clean Grip Deadlift
Level Three
L3 A: Metcon (Weight)
EMOM – 10:00
– 1.1.1 Power Snatch
L3 B: Metcon (Weight)
EMOM – 8:00
– 3 TnG Power Clean
Finisher
1000m Row (Time)
Max Effort 1000m Row