CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
3x: 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
PVC pipe, then barbell, then barbell and some weight.
Level Two
L2 A: Front Squat (3/3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Ring Rows
– Box Jumps (20″/16″)
Level Three
L3 A: Front Squat (3RM – 15:00)
L3 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Pullup
– Box Jump (24″/20″)