CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Two Rounds
– 5 Inch Worms
– 5 Plank Lunges
– 5 Plank Samsons
– 5 Squat Thrusts
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
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
WOD
Rest: 1 minute between parts.
A: Metcon (AMRAP – Reps)
EMOM Ladder – 5:00
– 1 to 5 Hang Squat Cleans (135#/95#)
– 5 to 1 C2B Pullups
RxPlus:
– Hang Squat Cleans (185#/125#)
– Muscle Ups
B: Metcon (AMRAP – Reps)
EMOM Ladder – 5:00
– 1 to 5 Hang Squat Cleans (135#/95#)
– 5 to 1 Handstand Pushups
RxPlus:
– Hang Squat Cleans (185#/125#)
– Strict Handstand Pushups
C: Metcon (AMRAP – Reps)
EMOM Ladder – 5:00
– 1 to 5 Hang Squat Cleans (135#/95#)
– 5 to 1 Barbell Burpees
RxPlus:
– Hang Squat Cleans (185#/125#)
D: Tabata BW Deadlifts (AMRAP – Reps)
Eight Rounds (:20/:10)
– Body Weight Deadlifts
Score: Lowest rep round.