Announcements
Don’t forget to do your planks…
CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 25 Calorie Row
– 25m High Kicks
– 25m Fanny Kicks
– 5 Inch Worms
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
EMOM Ladder – 10:00
– Power Snatch (95#/55#)
Note: Becomes AMRAP when EMOM is broken.
Score: Completed rounds plus extra reps. The last rounds is as many reps as possible. If you get 9 fulls rounds + 15 reps on round 10, your score is 10 + 5. If you get 9 full rounds + 10 reps on round 10, your score is 10.
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 10 Overhead Squat (95#/55#)
– 10 Push Press