CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
– 25m High Kicks
– 25m Lunge
– 25m Side to Side Lunges
– 25m Burpee Broad Jumps
Two Rounds
– 5 Box Jumps
– 5 Plank Lunges
– 5 Goblet Squats
Back Squat Warmup
Level Two
L2 A: Back Squat (3/3/3/3/3 w/ 2:00 Rest @ 30X1)
L2 B: Metcon (Weight)
EMOM – 8:00
– 1 Deadlift
Note: Don’t add more than 10# each minute
Level Three
L3 A: Back Squat (3/3/3+ w/ 63/72/81%)
L3 B: Metcon (Weight)
EMOM – 8:00
– 1 Deadlift
Note: Don’t add more than 10# each minute
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Box Squat w/ 65-70%
L4 B: Metcon (Weight)
EMOM – 8:00
– 1 Deadlift w/ 85-90%
Finisher
1000m Row (Time)
Max Effort 1000m Row