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Workouts

2015-11-24

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″)