CrossFit Montgomery – CF L2 & L3
Warm-up
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Gymnastics
Three Position Kip on Box (Drill #5)
– 5 x 5 Reps
Leg Assisted Kipping Pullup (Drill #6)
– 5:00 Practice
A: Metcon (AMRAP – Reps)
EMOM Ladder – 10:00
– Supinated Grip Pullups (Chinups)
Note: Becomes AMRAP when EMOM is broken
WOD
B: Metcon (Time)
40-30-20-10 Reps For Time
– Calories Row
– Air Squat