CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 200m Run
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Level Two
L2 A: Back Squat (3/3/3/3/3 w/ 2:00 Rest)
L2 B: Single KB Row (5/5/5/5/5 w/ 2:00 Rest)
Level Three
L3 A: Back Squat (3/3/3+ @ 63/72/81% of 1RM)
Rest: 2:00
L3 B: Metcon (5 Rounds for reps)
Five Rounds w/ 2:00 Rest
– Max Strict Pullups
Finisher
C: 2:00 Watt Test (AMRAP – Reps)
2:00 Average Watt test on C2 Rower