CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Three Rounds
– 10 Prone Position Shoulder Pass Throughs
– 1:00 Weighted Good Morning Hold
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
Level Two
L2 A: Sumo Deadlift (8 x 2 Reps)
Level Three
L3 A: Clean Grip Deadlift (8 x 1 Reps)
Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.
Finisher
B: Metcon (Time)
21-15-9 Reps For Time:
– Rower (Calories)
– Ring Dips