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
– 5 Tire Flips
– 50m Bear Crawl
B: Metcon (Time)
Four Rounds
– 25m Heavy Farmers Walk
– 10 Suitcase Deadlift
– 25m Heavy Farmers Walk
– 10 Suitcase Deadlift
Weight
– Men: 2 x 45# Per handle
– Women: 2 x 25# Per Handle
C: Metcon (AMRAP – Reps)
AMRAP – 5:00
– Slam Balls (30#/20#)