CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 10 Plank Lunges
– 10 Pushups
– 10 Ring Rows
WOD
A: Metcon (Time)
Four Rounds
– 2 Rope Climb
– 25 Ball Slams (30#/20#)
B: Metcon (Time)
Four Rounds
– 10 Double KB Rows (24kg/16kg)
– 10 Candle Sticks
C: Metcon (Time)
Four Rounds
– 50m Sled Push (25m Low/25m High)
– 200m Run
Weight
Men: 4 x 45#
Women: 2 x 45# + 2 x 25#