CrossFit Montgomery – CF L2 & L3
Warm-up
Two rounds:
– 200m Run
– 5 Lunges (each)
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 5 High Box Jumps
– :30 RKC Plank
90/90/90 Hip Stretch
– 2:00 each hip
Level Two
L2 A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds w/ 1:00 Rest
– 7 Clean, Catch, Squat (24kg/16kg)
– 10 Box Jumps (20″/16″)
– 100m Run
– 100m Walk
Scaled: Goblet Squat
Rx Plus: 32kg/24kg
Level Three
L3 A: Overhead Squat (1RM – 15:00)
L3 B: Metcon (Time)
Five Rounds w/ 1:00 Rest
– 5 Squat Cleans (135#/85#)
– 10 Box Jumps (24″/20″)
– 100m Run
– 100m Walk
Scaled: Power Clean
Rx Plus: 155#/105#