CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 10 Plank Lunges
– 10 Pushups
– 10 Ring Rows
WOD
A: Metcon (Weight)
Five Rounds
– 6 Single KB Presses (each)
– 6 Single KB Rows (each)
B: Metcon (Weight)
Four Rounds
– 5 KB Windmills (each)
– 15 Heavy Russian KB Swings
Score: Heaviest combined weight for each movement.
C: Metcon (Time)
For Time
– 200m Farmers Carry
Weight
– Men: Two 45# + Two 10# per handle.
– Women: Two 25# + two 5# per handle.