CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
Two Rounds
– 25m Inch Worms
– 25m High Kicks
– 25m Bear Crawls
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
Level Two
L2 A: Deadlift (5/5/5/5/5 w/ 3:00 Rest)
L2 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Lunge (each)
– Pushup
Level Three
L3 A: Power Snatch (1RM – 15:00)
L3 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– OH Lunge (45#/25#)
– Pushup
RxPlus
– Ring Dips
Note: Each leg on lunge.