CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
3x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Metcon (Weight)
Five Rounds w/ 1:00 Rest
– 6 Pullups
– 6 Goblet Squats
– 12 Squat Thrusts
L2 B: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 6 Weighted Step ups (each)
– 10 Pushups
– 60 Single Unders
L2 C: Metcon (Weight)
For Time
– 200m Farmers Walk
Level Three
L3 A: Metcon (Weight)
Five Rounds w/ 1:00 Rest
– 6 Strict Pullups
– 6 Double KB Front Squats
– 12 Burpees
L3 B: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 6 Handstand Pushups
– 6 Double KB Lunges (each)
– 36 Double Unders
L3 C: Metcon (Weight)
Three Rounds w/ 2:00 Rest
– 50m Double KB OH Walk