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: Front Squat (5/5/5/5/5 @ 31X1 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Reps)
E3MOM x 5
– 15 HR Pushups
– 200m Run
– Max Reps Ring Rows
Score:
– Total Ring Rows
Level Three
L3 A: Back Squat (5/4/3/2/1 w/ 2:00 Rest)
L3 B: Metcon (AMRAP – Reps)
E3MOM x 5
– 12 Ring Dips
– 200m Run
– Max Reps Strict Pullups
Score:
– Total Pullups
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Banded Box Squats w/ 60% 1RM
L4 B: Metcon (AMRAP – Reps)
E3MOM x 5
– 12 Ring Dips
– 200m Run
– Max Reps Pullups
Score:
– Total Pullups