CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 1:00 Rower
– 5 Inch Worms
– 5 Plank Lunges
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
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
Note: once with pvc pipe, once with barbell
L2 A: Clean Grip Deadlift (3/3/3/3/3)
Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.
Level Three
L3 A: Power Clean (3/3/3/3/3)
Note: Touch and go.
Metcon
B: Metcon (Time)
For Time
– 10 Russian KB Swings (24kg/16kg)
– 1 to 10 Burpees