CrossFit Montgomery – CF L2 & L3
Warm-up
– 150 Single Unders
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
Five Rounds w/ 2:00 Rest
– 1 Press
Then Until Failure
– Push Press w/ 5 sec pause in front rack
Score: Heaviest weight + reps of push press completed during a single round with that weight.
Note: One strict press. Immediately complete as many push press as possible resting 5 secs in the front rack.
B: Metcon (AMRAP – Reps)
2:00 x 8
– Max Unbroken Ring Dips
– Max Unbroken KB Swings (24kg/16kg)
RxPlus:
KB Swings (32kg/20kg)