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
Skill
Three Rounds
– 5 False Grip Ring Pulls to Belly
– 4 Russian Dips
– 3 Deep Ring Dips
Weightlifting
A: Push Press (1/1/1/1/1 w/ 2:00 Rest)
WOD
Rest 2:00 between parts B, C, and D.
B: Metcon (AMRAP – Reps)
AMRAP – 4:00
– Pullup
C: Metcon (AMRAP – Reps)
AMRAP – 4:00
– Hollow Rocks
D: Metcon (Time)
For Time:
– 1k Rower