CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
3x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Metcon
Rest 3:00 between each 6:00 AMRAP
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 6:00:
– 5 push press (95#/65#)
– 25 DU
– 10 situps
RxPlus:
– Push Press (115#/75#)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 6:00:
– 5 Pullups
– 10 Air Squats
– 5 Burpees
RxPlus
– 2 Muscle ups in place of pullups
C: Metcon (AMRAP – Rounds and Reps)
AMRAP – 6:00:
– 5 OH Squats (95#/65#)
– 10 KBS (24kg/16kg)
RxPlus
– 5 OH Squat (115#/75#)
– 10 OH KB Swings (32kg/20kg)
D: Metcon (AMRAP – Rounds and Reps)
AMRAP – 6:00:
– 8 HR pushups
– 8 Lunges (each)
RxPlus:
– 8 Ring Pushups
– 8 Jumping Lunges (each)