CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
– 25m High Kicks
– 25m Inch Worms
– 25m Side to Side Lunge
– 25m Burpee Broad Jump
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Deadlift (3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 10:00
– Lunges (each)
– Hand Release Pushup
Level Three
L3 A: Metcon (Weight)
EMOM x 8
– 2.2.2 Power Clean
Score: Lightest weight you lifted on at least half of your rounds.
L3 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 10:00
– Lunge (each)
– Burpee
Level Three
L4 A: Metcon (Weight)
EMOM x 8
– 2.2.2 Three Positions Clean
Note: First pair mid-thigh. Second above the knee. Third below the knee.
L4 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 10:00
– Jumping Lunge (each)
– Burpee