CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 100 Singles
– 5 Inch Worms
– 10 Plank Lunges (Total)
2x: 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
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
Every 30 Seconds x14
– Odd: 5 Clean Grip Deadlift
– Even: 1 Hang Squat Clean
Note: Fourteen 30 second rounds.
Score: Total completed rounds + weight.
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
Accessory
Metcon (AMRAP – Reps)
EMOM – 6:00
– Max Unbroken False Grip Ring Rows
– Ring Unbroken Dips
Score: Total Reps