CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
Three Rounds
– 10 One Leg Toe Touch (each)
– 10 Lunges (each)
– 10 Pushups
– 10 Ring Rows
Three Rounds
– 5 One Legged KB Deadlift (each)
– 5 One Arm KB Swing (each)
Skill
Double KB Swing and Double KB Clean
Level Two
L2 A: Metcon (AMRAP – Reps)
Ten Rounds w/ 1:00 Rest
– :30 Double Kettlebell Deadlift
– :30 Double Kettlebell Suitcase Hold
– :30 Ball Slam
– :30 Squat Thrust
If you don’t complete the double kettlebell suitcase hold your double kettlebell deadlifts for that round don’t count.
Level Three
L3 A: Metcon (AMRAP – Reps)
Ten Rounds w/ 1:00 Rest
– :30 Double Kettlebell Swing
– :30 Double Kettlebell Front Rack Hold
– :30 Ball Slam
– :30 Burpee
If you dont complete the double kettlebell front rack hold your double kettlebell swings for that round do not count.