CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Front
– 10 Presses
L2: Olympic Warmup (Clean) (No Measure)
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
L3: Olympic Warmup (Snatch) (No Measure)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
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
Metcon (Time)
For Time:
– 250m Row
– 2:00 Rest
– 250m Row
– 2:00 Rest
– 250m Row