CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds:
– 1:00 Jump Rope
– 10 Plank Lunges
– 5 Plank Samsons
– 5 Squat Jumps onto 20″ box
Note: Deep Squat into a jump. Jump as high as you can. Land on top of box.
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Back Squat (5/5/5/5 @ 31X1)
L2 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 3 Strict Pullups
– 6 Step Ups (each)
– 9 Pushups
Level Three
L3 A: Back Squat (5/5/5+ w/ 60/67/76% of 1RM)
Note: If you were level three on squats the last cycle you will add 10 pounds to your previous 1RM. Last set is until failure.
L3 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 3 Handstand Pushups
– 6 Pullups (each)
– 9 Box Jumps w/ Step Down (24″/20″)