CrossFit Montgomery – CF L2 & L3
Warm-up
Four Rounds:
– 1:00 Jump Rope
– 5 Squat Lunges
– 3 Squat Samsons
– 4 Pullups
– 8 Pushups
– 12 Air Squats
Level Two
L2 A: Back Squat (3/3/3/3 @ 31X1)
L2 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 5 Single KB Rows – each (24kg/16kg)
– 5 Goblet Squats (24kg/16kg)
– 5 Burpees
Level Three
L3 A: Back Squat (3/3/3+ w/ 63/72/81% 1RM+10lbs)
Note:
Add 10lbs to your previous 1RM back squat. Last set of squats is until failure.
L3 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 5 Ring Dips
– 5 KB Snatch (each)
– 5 Box Jumps (30″/24″)