CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 5 HR Pushups
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 5 Lunges (each)
Level Two
L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Rounds)
E2MOM x 7
– 10 Russian KB Swings (24kg/16kg)
– 10 Lunges
– 10 HR Pushups
Total lunges.
Level Three
L3 A: Back Squat (5/3/1+ @ 67%/76%/85%)
Rest: 2:00
L3 B: Metcon (AMRAP – Rounds)
E2MOM x 7
– 10 OH KB Swings (24kg/16kg)
– 10 Lunges
– 10 HR Pushups
Total lunges.
Level Four
L4 A: Metcon (Weight)
EMOM x 12
– 2 Banded Box Squats @ 65% 1RM
L4 B: Metcon (AMRAP – Rounds)
E2MOM x 7
– 10 OH KB Swings (32kg/24kg)
– 10 OH Lunges (45/25)
– 10 HR Pushups
Total lunges.