CrossFit Montgomery – CF L2 & L3
Warm-up
1 to 5 Reps:
– Band Pull Front
– Band Pull Overhead
– Band Pull Behind
– Pass Through
– Pushup
– Ring Row
Skill
10:00
– KB Clean
– KB Snatch
Level Two
L2 A: Shoulder Press (2/2/2/2/2 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Rounds)
EMOM – 12:00
– Odd: 5 KB Clean and Press (24kg/16kg)
– Even: 5 Strict Pullups
Scaled: 20kg/12kg
RxPlus: 32kg/20kg
Level Three
L3 A: Push Press (2/2/2/2/2 @ 12X1 w/ 2:00 Rest)
L3 B: Metcon (Time)
EMOM – 12:00
– Odd: 3 Hang Cleans + 3 S2OH (155#/105#)
– Even: 6 Pullups
Scaled: 135#/85#
RxPlus: 185#/125#