CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
– 1:00 Jump Rope
Clean and Jerk Warmup w/ Barbell
– 5 Hang Shrug
– 5 Hang High Elbows
– 5 Hang Clean
– 5 Front Squat
– 5 Squat Drop
– 5 Full Squat Clean
– 5 Press
– 5 Push Press
– 5 Push Jerks
Metcon
Metcon (AMRAP – Reps)
AMRAP – 9:00
– 20 Ground to Overhead (65#/45#)
– 7 Bar Facing Burpees
– 15 Ground to Overhead (75#/55#)
– 7 Bar Facing Burpees
– 10 Ground to Overhead (95#/65#)
– 7 Bar Facing Burpees
– 5 Ground to Overhead (135#/95#)
– 7 Bar Facing Burpees
– Max Reps Ground to Overhead (155#/105#)
RxPlus:
– Ground to Overhead (95#/65#)
– Ground to Overhead (135#/85#)
– Ground to Overhead (155#/105#)
– Ground to Overhead (185#/135#)
– Ground to Overhead (225#/155#)