CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 50 Single Unders
– 5 Ring Rows
– 10 Pushups
– 15 Air Squats
Skill
Arch to Hollow Snaps
– 25 Reps
Banded PVC Pulls
– 50 Reps
WOD
A: Metcon (No Measure)
Five Rounds w/ 1:00 Rest
– 1.1.1 Strict C2B Pullup
Note: 1 rep every 10 seconds on the clock for a total of 3 reps. Rest one minute. Add weight or band as needed.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 25 Calorie Row
– 10 Tactical Lunges w/ 32kg/24kg (total)
– 10 Ring Dips