CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
– 25m Lunge with Instep Stretch
– 25m Samson Lunge
– 25m Side to Side Lunge
2/4/6/8/10 Reps
– Pushup
– Ring Row
Weightlifting
A: Bench Press (3/3/3/3/3 w/ 2:00 Rest)
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
Note: PVC Pipe, then barbell, then barbell + weight.
WOD
B: Metcon (AMRAP – Rounds)
EMOM – 10:00
– 1 to 10 Squat Clean Thrusters (135#/85#)