CrossFit Montgomery – CF L2 & L3
Warm-up
– 250m Row
Olympic Warmup (Clean + Split Jerk)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
1 to 3 Reps
– Turkish Getup (each)
Level Two
L2 A: Deadlift (3/3/3/3/3 w/ 2:00 Rest)
Note: TnG Deadlift
L2 B: Metcon (Time)
1 to 10 to 1 Reps For Time:
– Ring Rows
– Pushups
– Situps
Level Three
L3 A: Metcon (Weight)
Eight Rounds w/ 1:00 Rest
– 2 Hang Cleans
– 1 Split Jerk
L3 B: Metcon (Time)
1 to 10 to 1 Reps For Time:
– Pullups
– Power Clean (95#/65#)
RxPlus:
– Power Clean (115#/75#)