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