CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
1 to 5 Reps:
– Squat Thrust
– One Arm Suitcase Deadlift
– One Arm KB Swing
– One Arm KB Clean
– One Arm KB Press
Level Two
L2 A: Metcon (Weight)
E3M x 10
– 5 Strict Presses
– 5 Ring Rows
– 10 Russian KB Swings (24kg/16kg)
– 50 Single Unders
Score: Weight on the presses.
Note: If you are still working at the end of the 3:00 period start back at the presses when the next round begins.
Level Three
L3 A: Metcon (Weight)
E3M x 10
– 5 Push Press
– 5 C2B Pullups
– 10 OH KB Swings (32kg/ 20kg)
– 30 Double Unders
Score: Weight on the presses.
Note: If you are still working at the end of the 3:00 period start back at the push presses when the next round begins.