CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Three Rounds
– 5 Scap Pullup
– 10 Band Pulls (Front/Overhead/Behind)
– 10 Plank Lunges (total)
Weightlifting
A: Front Squat (15:00 to a heavy single)
Work up to a heavy single
WOD
No rest between B and C
B: Metcon (AMRAP – Rounds)
EMOM – 10:00
– Odd: 20 Wall Ball Push Press
– Even: 12 Box Jump (24″/20″)
C: Metcon (AMRAP – Reps)
EMOM – 10:00
– Odd: 20 Russian KB Swings (32kg/24kg)
– Even: 20 Air Squats