CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
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 an empty barbell
Mobility
– Hips
Level Two
L2 A: Back Squat (5/5/5/5/5)
L2 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 7:00
– Russian KB Swing (24kg/16kg)
– Squat Thrust
Level Three
L3 A: Back Squat (3/3/3+ w/ 63%/72%/81%)
Rest: 2:00
L3 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 7:00
– Power Clean (135#/95#)
– Pullup
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Banded Box Squats w/ 65%
L4 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 7:00
– Squat Snatch (115#/75#)
– Pullups