CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Skill
15:00 – Bar Muscle Up
– Hollow to Hard Arch
– Pull Bar Down
– Hip to Bar
– Shoulders Over
10:00 – Snatch
– Shankle Complex (2 to 3 Hang Snatch Shrugs + Hang Power Snatch)
WOD
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.