CrossFit Montgomery – CF L2 & L3
Warm-up
EMOM Ladder – 8:00
– Jumping Jack
– Air Squat
– Squat Thrust
– Pushup
Note: 1st minute 1 each, 2nd minute 2 each, etc.
WOD
A: Metcon (AMRAP – Reps)
EMOM – 10:00
– 10 Russian KB Swings (24kg/16kg)
RxPlus:
– KB Swings (32kg/24kg)
B: Metcon (AMRAP – Reps)
EMOM – 8:00
– 8 HR Pushups
A: Metcon (Weight)
EMOM – 10:00
– 5 TnG Power Cleans
B: Metcon (AMRAP – Reps)
EMOM – 8:00
– 6 Ring Dips
Finisher
AMRAP – 6:00 Double Unders (AMRAP – Reps)
AMRAP – 6:00
– Double Unders