CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
PVC Pipe Warmup
– 10 pass throughs
– 10 twists
– 10 good mornings
– 10 pole stretches
– 10 overhead 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
Once with PVC. Then with barbell.
Skill
10:00
– Snatch Balance
WOD
Armistice (AMRAP – Reps)
Ladder – 9:00
– 100m Run
– 11 Situps
– 11 Air Squats
– 100m Run
– 22 Situps
– 22 Air Squats
– 100m Run
– 33 Situps
– 33 Air Squats
…
2:00 Rest
Ladder – 9:00
– 100m Run
– 11 Pushups
– 11 Box Jumps (24″/20″)
– 100m Run
– 22 Pushups
– 22 Box Jumps
– 100m Run
– 33 Pushups
– 33 Box Jumps
…
Note: Rx is squat snatch.