CrossFit Montgomery – CF L2 & L3
Warm-up
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
Skill
12:00
– Shankle’s (2 to 3 Hang Shrugs + 1 Hang Clean)
– Hang Squat Cleans
Level Two
L2 A: Metcon (Time)
30-20-10 Reps For Time:
– Wall Ball (20#/14# @ 10’/9′)
– Hand Release Pushups
Level Three
L3 A: Power “Elizabeth” (Time)
21-15-9 Reps For Time:
– Power Clean (135#/95#)
– Ring Dips
RxPlus
– Power Clean (165#/115#)
Level Four
L4 A: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Note: Squat clean is prescribed.