CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Jump Rope
– 200m Run
– 25m Lunge
– 25m High Kick
– 25m Inch Worm
– 25m Bear Crawl
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
Note: Use a barbell
Level Two
L2 A: Deadlift (1/1/1/1/1 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds For Time w/ 400m Finish:
– 5 Lunges (each)
– 10 Pushups
– 15 Situps
Level Three
L3 A: Squat Clean (1RM – 15:00)
L3 B: Metcon (Time)
Five Rounds For Time w/ 400m Finish:
– 5 Hang Squat Clean
– 5 Front Squat
– 5 Push Press