CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Morning
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 12:00
– Odd: 3 TnG Power Cleans
– Even: 15 Wall Ball (20#/14# @ 10’/9′)
Score:
Completed rounds plus power clean weight.
WOD
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups