CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 1:00 Rower
– 5 Inch Worms
– :20 RKC Plank
2: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Metcon (AMRAP – Rounds and Reps)
EMOM Ladder
– Burpee
Rest 5:00 before doing part B.
L2 B: Metcon (Weight)
EMOM – 10:00
– 3 Deadlifts w/ 65-70% 1RM
Level Three
L3 A: Metcon (3 Rounds for weight)
EMOM – Ladder:
– 1 Power Snatch
then
– 1 Power Clean
then
– 1 Clean Grip Deadlift
Note: Start with 95#/45#. Add ten lbs each minute. Perform snatches until you fail. Then perform cleans until you fail. Then perform deadlifts until you fail.