CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
2x: 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
PVC Pipe, then unloaded barbell.
Skill
10:00
– Snatch Balance
Level Two
L2: Metcon (Time)
25-15-5 Reps For Time:
– Rower
– Box Jumps (20″/16″)
– Goblet Squats (24kg/16kg)
Level Three
L3: Metcon (Time)
25-15-5 Reps For Time:
– Rower
– Box Jumps (24″/20″)
– Thrusters (95#/65#)