CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Three Rounds
– 10 Banded Squats
– 10 Leg Swings (each)
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
Every 2:00
– 5 Back Squats @ 50% of 1RM
Note: Add ten pounds every set. Time capped at 16:00
Score: Total rounds + weight on last set.
Finisher
B: Metcon (Time)
For Time
– 100 Overhead KB Swing (24kg/16kg)
– 80 Single KB Lunge (total)
– 60 Burpee Box Step Over (24″/20″)
RxPlus:
– Kettlebell (32kg/20kg)