CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Jump Rope
– 10 Situps
– 10 Pushups
– 10 Ring Rows
– 10 Downward Dog + Cobra
– 1:00 Piriformis Stretch (each)
2x: 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
First time with PVC Pipe. Second time with empty barbell.
Level Two
L2 A: Metcon (Time)
Five Rounds w/ 2:00 Rest
– 5 Front Squat w/ 55% of 1RM Back Squat
– 5 Box Jumps (24″/20″)
– 200m Run
Level Three
L3 A: Metcon (Time)
Five Rounds w/ 2:00 Rest
– 5 Front Squat w/ 55% of 1RM Back Squat
– 5 Box Jumps (30″/24″)
– 200m Run
Finisher
B: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 25m Double KB Overhead Carry
– 25m Double KB Front Rack Carry
– 25m Double KB Farmers Carry
– :45 RKC Plank
Must complete at least two rounds with a weight for it to count. Must be completed unbroken.