CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
– 400m Run
– 25m High Kick
– 25m Fanny Kickers
– 25m Side to Side Lunges
– 25m Burpee Broad Jumps
Level Two
Rest 5 minutes between part A and part B
L2 A: Metcon (AMRAP – Reps)
EMOM x 10
– Odd: 20 Russian KB Swing (24kg/16kg)
– Even: Max Single Unders
Score: Total single unders.
L2 B: Metcon (AMRAP – Reps)
EMOM x 10
– Odd: 200m Run
– Even: Squat Thrusts
Score: Total number of squat thrusts.
Level Three
Rest 5 minutes between part A and part B
L3 A: Metcon (AMRAP – Reps)
EMOM x 10
– Odd: 15 OH KB Swing (32kg/20kg)
– Even: Max Double Unders
Score: Total double unders.
L3 B: Metcon (AMRAP – Reps)
EMOM x 10
– Odd: 200m Run
– Even: Max Burpees
Score: Total burpees.