CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 10 Plank Lunges
– 5 Plank Samsons
– 3 Plank Squats
Back Squat Warmup
– 5 Reps w/ Barbell
– 4 Reps w/ Barbell and one plate
– 3 Reps w/ Barbell and two plates
Level Two
L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Metcon (Weight)
EMOM – 8:00
– 1 Deadlift
Note: Don’t add more than 10# each minute
L2 C: Metcon (Time)
Ladder
– 10 Russian KB Swing (24kg/16kg)
– 1 to 10 Burpees
Level Three
L3 A: Back Squat (5/3/1+ w/ 67/76/85%)
L3 B: Metcon (Weight)
EMOM – 8:00
– 1 Deadlift
Note: Don’t add more than 10# each minute
L3 C: Metcon (Time)
Ladder
– 10 OH KB Swing (24kg/16kg)
– 1 to 10 Burpees
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Box Squats @ 70 to 75%
L4 B: Metcon (Weight)
EMOM – 8:00
– 1 Deadlift @ 80%
L4 C: Metcon (Time)
Ladder
– 10 Russian KB Swing (32kg/24kg)
– 1 to 10 Burpees