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.
WOD
Annisabel (Time)
For Time:
– 50/40/30/20/10 Double Unders
– 10/8/6/4/2 Power Snatches
Benchmark
Note: Rx is squat snatch.
Finisher
Metcon (No Measure)
Every 2:00 x 6
– 200m Sprint