Categories
Workouts

2016-03-15

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Jump Rope

– 10 Pushup

– 10 Situps

2x: Olympic Warmup (Clean) (No Measure)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

Level Two

L2 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 6 Knee Raises

– 12 Pushups

L2 B: Metcon (AMRAP – Rounds and Reps)

Death By

– KB Swings (24kg/16kg)
Score: Completed rounds plus extra reps on the final round.

Level Three

L3 A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 Toes to Bar

– 8 Push Press (95#/55#)

L3 B: Metcon (AMRAP – Rounds and Reps)

Death By

– Power Clean (135#/95#)
Score: Completed rounds plus extra reps on the final round.