CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Three Rounds
– 10 Prone Position Shoulder Dislocates
– 10 Alternating Single Legged Toe Touches
– 1:00 Weighted Good Morning Hold
– 10 Squat Thrusts
WOD
A: Metcon (Weight)
Five Rounds
– 10 Single Leg Deadlifts
– 10 Weighted Situps
B: Metcon (Weight)
Four Rounds
– 6 Manmakers
– 6 Strict Pullups
C: Metcon (Weight)
Four Rounds
– 50m Heavy Sled Push
– 50m Single Heavy KB Suitcase Carry (each)
Score: Combined weight.