CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Three Rounds
– 10 Pushups
– 10 Ring Rows
– 10 Situps
WOD
A: Metcon (AMRAP – Reps)
Six Rounds
– Max Strict Pullups
– :30 Weighted Barbell OH Hold
– :30 Weighted Barbell Front Rack Hold
Score: Total Strict Pullups
B: Metcon (Weight)
Five Rounds
– 8 Single KB Row (each)
– 4 Wall Walks
Score: Weight on KB Rows
C: Metcon (Weight)
Four Rounds
– 50m Heavy Farmers Walk
– 50m Heavy Sled Push
Score: Farmers Walk Weight + Sled Weight