CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 5 HR Pushups
– 5 Plank Lunges (each)
– 5 Lunges (each)
Level Two
L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Deadlift (EMOM x 8)
Same weight all sets
Level Three
L3 A: Back Squat (5/5/5+ @ 60%/67%/76%)
Rest: 2:00
L3 B: Deadlift (EMOM x 8)
Increase in weight each set.
Level Four
L4 A: Metcon (Weight)
EMOM x 12
– 2 Banded Box Squats @ 55% 1RM
L4 B: Deadlift (EMOM x 8)
Increase weight each round.
Test
C: 1,000m Run (Time)
For Time:
– 1k Run