CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
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
– Hang Squat Snatch
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 200m Run
– 21 KB Swings (24kg/16kg)
– 15 Pushups
– 9 Pullups