CrossFit Montgomery – CF L2 & L3
Warm-up
– 250m Row
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behined
– 10 Pass Through
– 10 Press
Three Rounds
– 15 Duck Walk Steps (each)
– 10 Plank Samsons (total)
– 5 Inch Worms
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 6:00
– 2 Front Squat @ 85-90% 1RM
Score: Completed rounds + weight
WOD
No rest between B and C
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 5:00
– 4 Double KB Thruster (24kg/16kg)
– 6 Burpee
C: Metcon (AMRAP – Rounds and Reps)
AMRAP – 5:00
– 4 Double KB Clean and Press (24kg/16kg)
– 6 Burpee
Accessory
Tabata Weighted Planks (AMRAP – Rounds and Reps)
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds