CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
– 10 Hard Pulls on Rower (5 seconds between pulls)
Three Rounds
– 4 Squat Jumps
– 3 Plank Lunges
– 2 Plank Samsons
Note: Squat jumps are jumps from the bottom of the squat onto a box. This is a squat where the powerful generation of the force coming out of the bottom jumps you on the box. This is to prepare your nervous system for your heavy squat efforts.
Level Two
L2 A: Back Squat (5-4-3-2-1 w/ 2:00 Rest @ 30X1)
L2 B: Weighted Pull-ups (3-3-3-3-3 w/ 2:00 Rest)
L2 C: Metcon (Time)
For Time:
– 50 Burpees
Level Three
L3 A: Back Squat (1RM – 15:00)
L3 B: Weighted Pull-ups (1RM – 10:00)
L3 C: Metcon (Time)
For Time:
– 100 Wall Ball (20#/14# @ 10’/9′)
RxPlus:
– Wall Ball (25#/14# @ 10′)