CrossFit Montgomery – CF L2 & L3
A: Metcon (Weight)
1RM – 15:00
Partner 1:
– 1RM Deadlift
– 1RM Bench Press
Partner 2:
– 1RM Back Squat
– 1RM Clean
Level Two
L2 B: Metcon (Time)
Four Rounds For Time:
– 200m Run
– 21 Russian KB Swings (24kg/16kg)
– 12 Ring Rows
Note:
– Partner 1 completes two consecutive rounds
– Partner 2 completes two consecutive rounds
L2 C: Metcon (AMRAP – Reps)
AMRAP – 12:00
– 50 Lunges
– 50 Pushups
– 50 Situps
– 100 Single Unders
Level Three
L3 B: Metcon (Time)
Four Rounds for Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Note:
– Partner 1 completes two consecutive rounds
– Partner 2 completes two consecutive rounds
L3 C: Metcon (AMRAP – Reps)
AMRAP – 12:00
– 50 Overhead Lunges (45#/35#)
– 50 Shoulder to Overhead (45#/35#)
– 50 Burpees
– 50 Double Unders