CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 10 Plank Lunges
– 10 Pushups
– 10 Ring Rows
WOD
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 1 Back Squat
Score: Rounds + Weight
B: Metcon (AMRAP – Reps)
3:00 x 5 For Reps
– Max Unbroken Wall Ball (20#/14# @ 10’/9′)
– Rower Calories
Note: No rest between rounds.