CrossFit Montgomery – CF L2 & L3
Warm-up
15:00
– Bike or Run @ 60%
Weightlifting
A: Metcon (AMRAP – Reps)
AMRAP – 10:00
– Max Strict Presses w/ 66/50% BW for men/women
– Equal reps Strict Pullup
Note: If you do 5 presses, then do 5 pullups. If you do 3 presses the next round you have to do 3 pullups.
Aerobic Conditioner
B: Metcon (AMRAP – Reps)
Every 3:00 x 5
– 400m Run
– Max Burpee Box Jumps (20″/16″)
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.