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Workouts

2016-03-24

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Jump Rope

– 5 Inch Worms

– 10 KB Swings

– :30 RKC Plank Hold

– 10 KB Swings

Skill

Rope Climb Wrap Technique Review

WOD

A: Metcon (Time)

Four Rounds w/ 2:00 Rest

– 1/2/3/4 Rope Climbs

– 10 Deadlift (225#/175#)

B: Metcon (AMRAP – Reps)

Five Rounds w/ 1:30 Rest

– Max Ring Dips

– :30 Rest

– Max Pullups

C: Metcon (No Measure)

Six Rounds w/ 2:00 Rest

– 50m OH KB Walk

– 50m Heavy Farmers Walk

– 25m High Sled Push

– 25m Low Sled Push