CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 1:00 Jump Rope
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
Test
The goal is to complete 5k. Cutoff is 3k @ 15:00. If you are not passed 3k at 15:00 stop. If you are passed 3k at 15:00 continue to 5k.
A1: 3k Row (Time)
For Time:
– 3k Row
A2: 5k Row (Time)
Max Effort 5k Row
B: Front Plank (As long as possible)
Score: Each second equals one rep.