Day: January 3, 2016

CrossFit Montgomery – CF L2 & L3

Back Squat (2 Rounds (5,3,2 5,3,2))

Metcon (Weight)

5 Round w/1:30 rest

3 Push Press

2 Push Jerk

1 Split Jerk

Metcon (AMRAP – Rounds)

10:00 AMAP

15 Cal. Row

15 Situps

10 Box Jumps

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

Test

The goal is to complete 5k. Cutoff is 3k @ 15:00. If you are not passed 3k at 15:00 stop. If you are passed 3k at 15:00 continue to 5k.

A1: 3k Row (Time)

For Time:

– 3k Row

A2: 5k Row (Time)

Max Effort 5k Row

B: Front Plank (As long as possible)

Score: Each second equals one rep.