Announcements
Don’t forget to do your planks…
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
Three Rounds
– 5 Dumbbell Turkish Getups (each)
– 5 Dumbbell Snatch (each)
– 5 Dumbbell OH Squat
Weightlifting
A: Thruster (2/2/2/2/2/2 w/ 2:00 Rest)
WOD
Rest: 1:00 between B and C
B: Metcon (AMRAP – Reps)
AMRAP – 3:00
– Wall Ball (20#/14# @ 10’/9′)
AMRAP – 3:00
– Med Ball Situp (20#/14#)
Rest: 1:00 rest between AMRAPS
C: Metcon (Time)
For Time
– 600m Wall Ball Run (20#/14#)