CrossFit Montgomery – CF L2 & L3
Warm-up
– 25m Instep Lunge
– 25m High Kick
– 25m Side to Side Lunge
EMOM – 6:00
– 5 push ups
– 10 air squats
– 15 sit Ups
WOD
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 8:00
Odd: 10 Squat Thrust + 10 Wall Ball (20#/14# @ 10’/9′)
Even: Max Pushup
Scoring:
– Completed odd rounds plus total pushups.
B: Metcon (Weight)
10:00
Buy-in: 1km Row
– 3RM Hang Clean
– 2RM Power Clean
– 1RM Deadlift
Finisher
Metcon (No Measure)
Five Rounds
– 10 V ups
– 1:00 Back Extension Hold