CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
– 5 Inch Worms
– 5 Plank Lunges (each)
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
2x: 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
First time with PVC pipe. Second time with a barbell.
Level Two
L2 A: Deadlift (2/2/2/2/2 w/ 2:00 Rest)
L2 B: Shoulder Press (1/1/1/1/1 w/ 2:00 Rest)
Level Three
You have 20 minutes to find your 1RM power clean and jerk and 1RM power clean.
L3 B: Power Clean (1RM)
L3 A: Clean and Jerk (1RM)
Note: Power clean and jerk
Level Four
You have 20 minutes to find your 1RM squat clean and jerk and 1RM squat clean.
L4 A: Clean and Jerk (1RM)
Note: Squat clean and jerk
L4 B: Squat Clean (1RM)
Finisher
Metcon (Time)
200m Run
Six Rounds
– 3 Strict Pullups
– 6 Pushups
– 9 Air Squats
200m Run