CrossFit Montgomery – CF L2 & L3
Warm-up
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
then
– 10 Plank Lunges
– 10 Plank Samsons
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
A: Back Squat (5-5-5 w/ 2:00 Rest)
Note: 70-75% 1RM
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 8 Lunges (total)
– 6 Abmat Situps
– 4 Strict Pullups
Level Three
A: Back Squat (5 Reps @ 60/67/76)
Note:
– 1st set of 5 w/ 60% 1RM
– 2nd set of 5 w/ 67% 1RM
– 3rd set of w/ 76% 1RM. As many reps as possible.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 8 Overhead Lunges (total)
– 6 Burpees (each)
– 4 Toes to Bar
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