CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 100 Singles
– 5 Inch Worms
– 10 Plank Lunges (Total)
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
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
Every 30 Seconds x14
– Odd: 3 Snatch Grip Deadlift
– Even: 1 Hang Snatch
Note: Fourteen 30 second rounds.
Score: Total completed rounds + weight.
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 5 Toes to Bar
– 10 Pushup
– 15 Air Squat
Accessory
Metcon (Weight)
Four Rounds
– 6 Double KB Presses
– 6 Double KB Rows