CrossFit Montgomery – CF L2 & L3
Warm-up
– 250m Row
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
1 time with PVC
1 time with barbell
1 time with weight
Level Two
L2 A: Power Clean
1RM – 15:00
Level Three
L3 A: Squat Clean
1RM – 15:00
Finisher
Power Test #1 (Time)
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row