CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
– 25m High Kicks
– 25m Side to Side Lunge
– 250m Row
Couch Stretch
– 2:00 each side
WOD
A: Metcon (Weight)
Fpur Rounds
– 5 Double KB Push Press
– 25m Double KB Overhead Carry
– 5 Double KB Front Squat
– 25m Double KB Front Rack Carry
– 5 Double KB Cleans
– 25m Farmers Carry
– 5 Double KB Deadlift
– 25m Double KB Lunge
Shoot for unbroken each round.
Score: Heaviest total weight of a completed unbroken round.
Sprints
B: Metcon (AMRAP – Rounds)
EMOM – 9:00
– 100m Sprint
Note:
– All out effort
Substitute:
– Row 100m Male and 80m Female