CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
Weightlifting
Rest: 2:00 between parts.
A: Metcon (Weight)
EMOM – 8:00
– 3 TnG Power Clean
B: Metcon (Weight)
EMOM – 8:00
– 2 TnG Power Clean
C: Metcon (Weight)
EMOM – 8:00
– 1 Power Clean
D: Metcon (AMRAP – Reps)
Ten Rounds for lowest reps
– :30 Burpees
– :30 Rest
Score: lowest number of reps completed during any of the :30 work periods.