CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
1x: 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
Skill
5:00
– Push Jerk
Weightlifting
A: Metcon (AMRAP – Reps)
EMOM Ladder – 10:00
– Ground to Overhead (135#/85#)
Note: 1 rep the first minute, 2 reps the second minute, etc. Becomes AMRAP when EMOM is broken.
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 30 Double Under
– 5 Ring Dip
– 5 Toes to Bar