CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 5 Plank Squats
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
First time with PVC Pipe. Second time with Barbell.
Weightlifting
A: Overhead Squat (3/3/3/3/3 w/ 2:00 Rest)
L3 A: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Level Two
L2 B: Metcon (Time)
Five Rounds For Time:
– 200m Run
– 10 Overhead Squats (45#/35#)