CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
1 to 5 to 1 Ladders w/ Partner
– Pushups (rest in plank)
– Situps
– Front Squats w/ PVC Pipe (Rest in bottom of squat)
Note: 1 each, 2 each, etc. up 5 and down to 1. Complete each station before moving on to the next.
Level Two
L2 A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds w/ 1:00 Rest
– 6 Clean, Catch, Squat (24kg/16kg)
– 10 Squat Thrusts
– 100m Run
– 100m Walk
Level Three
L3 A: Front Squat (1RM – 15:00)
L3 B: Metcon (Time)
Five Rounds w/ 1:00 Rest
– 6 Power Cleans (135#/95#)
– 10 Burpees
– 100m Run
– 100m Walk
Level Four
L4 A: Overhead Squat (1RM – 15:00)
L4 B: Metcon (Time)
Five Rounds w/ 1:00 Rest
– 6 Squat Cleans (135#/95#)
– 10 Burpees
– 100m Run
– 100m Walk