CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
– 25m High Kick
– 25m Side to Side Lunge
– 25m Bear Crawl
– 25m Burpee Broad Jump
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Deadlift (1/1/1/1/1 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Goblet Squat (24kg/16kg)
– Hand Release Pushup
Level Three
L3 A: Metcon (Weight)
EMOM x 8
– 3.3 Power Clean
Level Four
L4 A: Metcon (Weight)
EMOM x 8
– 3.3 Three Positions Clean
Note: First clean mid-thigh.Second clean above the knee. Third clean below the knee. Every clean starts from the hang position.
Finisher
L3/L4 Part B
B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Wall Ball (20#/14# @ 10’/9′)
– Box Jump (24″/20″)