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 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Deadlift (135#/85#)
– Burpee
Level Three
L3 A: Back Squat (3/3/3+ @ 63%/72%/81%)
Rest: 2:00
L3 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Power Clean (135#/85#)
– Barbell Burpee
Level Four
L4 A: Metcon (Weight)
EMOM x 12
– 2 Banded Box Squats @ 60% 1RM
L4 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Squat Clean (135#/85#)
– Barbell Burpee