CrossFit Montgomery – CF L2 & L3
Warm-up
– 3:00 Fish Game
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
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 (AMRAP – Rounds)
EMOM – 30:00
– Odd: 1.1.1 Power Clean
– Even: 3 Strict Pullups + 10 Pushups
Level Three
L3 A: Metcon (AMRAP – Rounds)
EMOM – 30:00
– Odd: 1.1.1 Power Snatch
– Even: 4 C2B Pullups + 10 Wall Ball