CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Morning
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Clean Grip Deadlift (5/5/5/5/5)
Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.
Level Three
L3 A: Power Clean (5 x 5 @ 75% w/ 2:00 Rest)
Level Four
L4 A: Power Clean (2RM – 15:00)
Note: Must be TnG
WOD
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups