CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Three Rounds
– 5 Inch Worms
– 10 Weighted Prone Pass Throughs
1x: Olympic Warmup (Snatch) (No Measure)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
1x: 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: Metcon (AMRAP – Rounds and Reps)
EMOM – 30:00
– Odd: 1.1.1 Power Clean
– Even: 3 Strict Pullups + 10 Pushups
Score:
– Completed rounds for rounds and power clean weight for reps.
Level Three
L3: Metcon (AMRAP – Rounds and Reps)
EMOM – 30:00
– Odd: 1.1.1 Power Snatch
– Even: 3 C2B Pullups + 10 Wall Ball (20#/14#)
Score:
– Completed rounds for rounds and power snatch weight for reps.