CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Though
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
3x: Olympic Warmup (Clean) (No Measure)
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
PVC Pipe, Barbell, Barbell + weight
WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 5 Deadlifts (185#/125#)
– 10 Burpees
– 15 Box Jumps (20″/16″)
B: Death By Squat Clean (AMRAP – Rounds and Reps)
EMOM
– Squat Clean (135#/85#)
*Reps equal round.