CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 5 HR Pushups
– 5 Plank Lunges (each)
– 5 Lunges (each)
Level Two
L2 A: Back Squat (3/3/3/3/3 @ 31X1 w/ 2:00 Rest)
L2 B: Metcon (Weight)
EMOM – 6:00
– 5 Strict Presses
L2 C: 1000m Row (Time)
Max Effort 1000m Row
Level Three
L3 A: Back Squat (5/3/1+ w/ 67%/76%/85%)
L3 B: Metcon (Weight)
EMOM – 6:00
– 5 Push Press
L3 C: Metcon (No Measure)
Five Rounds
– 5 Weighted Step Ups (each)
– 5 One Arm KB Rows (each)
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Banded Box Squats w/ 55% 1RM
L4 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 6:00
– Barbell Front Rack Lunge (each)
– Shoulder to Overhead
L4 C: Metcon (No Measure)
Five Rounds
– 5 Pendlay Rows
– 5 Strict Pullups