CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
– 5 Band Pulls Front
– 5 Plank Lunges (each)
– 5 Band Pulls Overhead
– 5 Plank Samsons (each)
– 5 Band Pulls Behind
– 5 Plank Squats (total)
– 5 Pass Throughs
3x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Back Squat (5/4/3/2/1/1/1 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 10 Lunges (total) + Max Pushups
Score: Completed rounds + total pushups
Level Three
L3 A: Back Squat (1RM – 15:00)
L3 B: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 10 OH Lunges (25#/15#) + Max Pushups
Score: Completed rounds + total pushups
Level Four
L4 A: Back Squat (1RM – 15:00)
L4 B: Metcon (AMRAP – Rounds and Reps)
– 10 OH Lunges (45#/25#) + Max Ring Dips
Score: Completed rounds + total ring dips