CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Row
– 1:00 Jump Rope
– 10 Plank Lunges
– 8 Plank Samsons
– 6 Plank Squats
With a partner:
– 1 to 5 Reps: Situps
– 1 to 5 Reps: Pushups (Rest in plank)
– 1 to 5 Reps: Goblet Squats (Rest in bottom of squat)
Level Two
L2 A: Front Squat (3/3/3/3/3 @ 31X1)
Rest: 2:00
L2 B: Front Squat (3/3/3/3/3 @ 12X1)
This should be a push press. Add a performance for 3 rep push press to track your work.
Level Three
L3 A: Front Squat (1RM – 12:00)
L3 B: Push Press (1RM – 10:00)
Finisher
C: AMRAP – 6:00 Double Unders (AMRAP – Reps)
AMRAP – 6:00
– Double Unders