CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
– 1:00 Jump Rope
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Olympic Lifting Warmup (Snatch)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 OH Squats
– 5 Snatch Balances
Skill
Snatch – 15:00
Level Two
L2 A: Metcon (Time)
7 Rounds w/ 1:00 Rest
– 4 Deadlifts (185#/135#)
– 40 Single Unders
RxPlus:
– Deadlift (225#/155#)
Level Three
L3 A: Metcon (Time)
Ten Rounds For Time
– 4 Hang Power Cleans (135#/95#)
– 20 Double Unders