CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Metcon (AMRAP – Rounds and Reps)
EMOM x 20
– Odd: 5 Strict Pullups
– Even: 5 Double KB Front Squats (16kg/12kg)
Score: Total complete rounds plus total front squats completed on the final round.
RxPlus:
– Double KB Front Squats (20kg/16kg)
Level Three
L3 A: Metcon (AMRAP – Rounds and Reps)
EMOM x 20
– Odd: 5 C2B Pullups
– Even: 5 Thrusters (115@/75#)
Score: Total complete rounds plus total thrusters completed on the final round.
RxPlus:
– 5 Thrusters (135#/95#)
Level Four
L4 A: Metcon (AMRAP – Rounds and Reps)
EMOM x 20
– Odd: 5 Muscle Ups
– Even: 5 Squat Cleans (135#/95#)
Score: Total complete rounds plus total squat cleans completed on the final round.
RxPlus:
– 5 Squat Cleans (155#/105#)