CrossFit Montgomery – CF L2 & L3
Warm-up
6 x :15/:15 each
– Single Unders
– Bear Crawls
– Jumping Pullups
– KB Swing
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
10:00 – 5 Heavy Reps
– TnG Deadlift
Then
EMOM – 5:00
– 2 Deadlift @ 5 Heavy Rep Weight
Score: Completed rounds + weight
WOD
B: Metcon (AMRAP – Reps)
EMOM – 15:00
– First: Max Rower Calories in 30 Seconds
– Second: Max Unbroken Clean and Jerks (135#/95#)
– Third: Max Unbroken Rings Dips/HR Pushups
Score: Add up the lowest reps on a round at each individual station.