CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 1:00 Rower
– 10 Plank Lunges
– 5 Plank Samsons
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
Level Two
L2 A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (Time)
For Time:
– 10/8/6/4/2 Strict Pullup
– 10/8/6/4/2 Suitcase Lunge (20kg/16kg)
Note:
– Lunges each leg
Level Three
L3 A: Front Squat (2RM – 15:00)
L3 B: Metcon (Time)
For Time
– 10/8/6/4/2 Hang Power Clean (115#/75#)
– 10/8/6/4/2 Front Rack Lunge (115#/75#)
Note:
– Lunges each
RxPlus:
– 135#/95#
Level Four
L4 A: Squat Clean (1RM – 15:00)
L4 B: Metcon (Time)
For Time:
– 10/8/6/4/2 Hang Power Clean (135#/95#)
– 10/8/6/4/2 Front Rack Lunge (135#/95#)
Note:
– Lunges each
RxPlus:
– 155#/115#