CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds:
– 1:00 Jump Rope
– 1:00 Inch Worms
Skill
A: Metcon (AMRAP – Reps)
Five Rounds
– :30 Double Unders
– :30 Rest
Weightlifting
B: Metcon (Weight)
Five Rounds w/ 2:00
– 5 TnG Deadlift
– 5 Negative Pullups
Note: Weighted pullup negatives if you are able to do body weight pullups.
Finisher
C: Metcon (Time)
For Time:
– 1k Row
– 50 KB Swings (24kg/16kg)
– 30 Box Jumps (24″/20″)