CrossFit Montgomery – CF L2 & L3
3x: 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
Note: PVC Pipe, then barbell, then barbell + weight.
Warm-up
– 500m Row
– 25m Lunge with Instep Stretch
– 25m Samson Lunge
– 25m Side to Side Lunge
2/4/6/8/10 Reps
– Pushup
– Ring Row
Weightlifting
A: Bench Press (3/3/3/3/3 w/ 2:00 Rest)
WOD
Note: Complete the reps for each movement during the minute. For example: 1 squat clean thuster plus 5 toes to bar. The next minute 2 squat clean thruster plus 4 toes to bar.
Rest: 1:00 between B and C
B: Metcon (AMRAP – Rounds and Reps)
EMOM – 5:00
– 1 to 5 Squat Clean Thrusters
– 5 to 1 Toes to Bar
Score: Total rounds + weight on barbell
C: Metcon (AMRAP – Rounds and Reps)
EMOM – 5:00
– 1 to 5 Clean and Jerks
– 5 to 1 C2B Pullups
Score: Total rounds + weight on barbell