CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
– 25m High Kicks
– 25m Inch Worms
PVC Pipe Mobility
– 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
One round with pvc pipe and with empty barbell
Level Two
L2 A: Snatch Grip Deadlift (5 x 3 w/ 2:00 Rest)
L2 B: Metcon (Time)
For Time:
– 150/120/90/60/30 Single Unders
– 15/12/9/6/3 OH KB Swings (24kg/16kg)
Level Three
L3 A: Metcon (Weight)
EMOM x 12
– 1 Hang Snatch Shrug
– 1 Hang Snatch High Pull
– 1 Hang Power Snatch
L3 B: Annisabel (Time)
For Time:
– 50/40/30/20/10 Double Unders
– 10/8/6/4/2 Power Snatches
Benchmark