CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 1:00 Jump Rope
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 5 Inch Worms
Level Two
L2 A: Back Squat (5/5/5 w/ 3:00 Rest)
L2 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 4 Strict Pullups
– 8 Walking Lunges
– 12 Mountain Climbers
Level Three
L3 A: Back Squat (5/3/1+ w/ 3:00 Rest)
Note:
– 5 Reps @ 67%
– 3 Reps @ 76%
– 1+ @ 85%
L3 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 4 Toes to Bar
– 8 OH KB Swings (32kg/20kg)
– 12 Jumping Lunges (total)