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
– 3 Front Squat
Score: Rounds + Weight
B: Metcon (AMRAP – Rounds and Reps)
Ladder – 12:00
– Overhead Lunges (each) (45#/25#)
– Box Jumps (24″/20″)
– Wall Ball (20#/14# @ 9’/10′)
– Handstand Pushups