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 (AMRAP – Reps)
E3MOM x 5
– 10 HR Pushups
– 15 Burpees
– 20 Lunges (total)
– Max Reps Ring Rows
Score:
– Total Ring Rows
Level Three
L3 A: Back Squat (5/5/5+ @ 60%/67%/76%)
L3 B: Metcon (AMRAP – Reps)
E3MOM x 5
– 5 Deadlifts (225#/155#)
– 50 Double Unders
– Max Reps Strict Pullups
Score:
– Total Pullups
RxPlus:
– Deadlift (275#/185#)
Scale:
– 100 Singles
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Banded Box Squats w/ 65% 1RM
L4 B: Metcon (AMRAP – Reps)
E3MOM x 5
– 5 TnG Deadlifts (275#/185#)
– 50 Double Unders
– Max Reps Strict Pullups
Score:
– Total Pullups
RxPlus:
– Deadlift (315#/225#)