CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Two Rounds
– 3 Plank Lunges (each)
– 3 Plank Samsons (each)
– 3 Cobras to Downward Dogs
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
With empty barbell, with loaded barbell
WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles