CrossFit Montgomery – CF L2 & L3
Warm-up
– 150 Single Unders
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
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
Weightlifting
A: Squat Clean (1/1/1/1/1 Reps w/ 2:00 Rest)
WOD
B: Metcon (Time)
Three Rounds For Time
– 15 Toes to Bar
– 15 Double KB Thrusters (24kg/16kg)