CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Presses
– 5 Plank Lunges
– 5 Plank Samsons
– 5 Plank Squats
Bretzel
– 1:00 Each Side
Level Two
L2 A: Back Squat (3/3/3/3/3/3)
L2 B: Death By Burpees (AMRAP – Rounds and Reps)
On the minute perform an extra burpee. One the first, two the second, etc. until you are unable to finish the burpees for the minute.
Level Three
L3 A: Overhead Squat (1RM – 15:00)
L3 B: Metcon (AMRAP – Rounds and Reps)
EMOM – Ladder
– Burpee Pullup