CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
– 5 Inch Worms
– 5 One Legged Deadlifts w/o Weight (each)
– 5 Burpee Broad Jumps
– 5 One Legged Deadlifts w/ Weight (each)
– 5 Burpee Broad Jumps
Olympic Warmup w/ Barbell (L2: Clean Grip/L3: Snatch Grip)
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans/Muscle Snatches
– 5 Front Squats/Overhead Squats
– 5 Squat Drops/Snatch Balancees
Level Two
L2 A: Metcon (Weight)
EMOM – 10:00
– 1.1.1 Hang Power Clean
L2 B: Metcon (Weight)
EMOM – 10:00
– 3 TnG Clean Grip Deadlift
Level Three
L3 A: Metcon (Weight)
EMOM – 10:00
– 1.1.1 Hang Power Snatch
L3 B: Metcon (Weight)
EMOM – 10:00
– 3 TnG Power Clean
Finisher
Metcon (Time)
For Time:
– 500m Row
– 3:00 Rest
– 500m Row