CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
EMOM Ladder – 6:00
– KB Swings
– Mountain Climbers (2 count)
– Pushups
– Situps
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Deadlift (5/5/5/5 w/ 2:00 Rest)
L2 B: Metcon (Time)
For Time:
– 5/10/15/20/25 Box Jumps (20″/16″)
– 5 Strict Pullups
Level Three
L3 A: Metcon (Weight)
Four Rounds w/ 2:00 Rest
– 1.1.1.1 Push Press
Note: Hold bar in front rack position for 5 seconds between reps.
L3 B: Metcon (Time)
For Time:
– 5/10/15/20/25 Burpees
– 5 Strict Pullups