CrossFit Montgomery – CF L2 & L3
Warm-up
15:00
– Rower or Run @ 60%
WOD
A: Metcon (Weight)
EMOM – 10:00
– 3 TnG Deadlifts
Aerobic Conditioner
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 15:00
– 3 HSPU
– 10 Russian KB Swings (32kg/24kg)
– 20 Double Under
Scaling
– 3 Double KB Presses
– 10 Russian KB Swings (24kg/16kg)
– 50 Singles
Note: Keep this aerobic. Should be able to carry on a light conversation while still getting your heart rate and breathing rate up. Instead of a rowing, air dyne, or running slice on the aerobic sandwich this is a multi-modal aerobic effort.