CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Two Rounds
– 5 Scorpion Stretches (each)
– 1:00 Dumbbell Lat/Shoulder/Tricep stretch on bench
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
PVC Pipe then Barbell
Skill
10:00
– Split Jerk
WOD
Do A or B, not both. If you are doing Murph Saturday, don’t do A.
A: Metcon (Time)
For Time
– 10/8/6/4/2 Ground to Overhead (155#/105#)
– 1/2/3/4/5 Rounds of Cindy (5 Pullups/10 Pushups/15 Air Squats)
RxPlus:
– Ground to Overhead (185#/125#)
B: Metcon (Time)
For Time
– 10/8/6/4/2 Ground to Overhead (155#/105#)
– 1/2/3/4/5 Rounds of 10 Russian KB Swings and 20 Mountain Climbers
RxPlus:
– Ground to Overhead (185#/125#)