CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
PVC Pipe Warmup
– 10 pass throughs
– 10 twists
– 10 good mornings
– 10 pole stretches
– 10 overhead squats
2x: Olympic Warmup (Snatch) (No Measure)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
Once with PVC. Then with barbell.
Skill
10:00
– Snatch Balance
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
Buy-in: 1k Row
– 6 Toes to Bar
– 9 Pushups
– 12 Overhead Lunges Total (45#/25#)