CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 25 Calorie Row
– 25m High Kicks
– 25m Fanny Kicks
– 5 Inch Worms
Weightlifting
A: Tabata BW Deadlifts (AMRAP – Reps)
Eight Rounds (:20/:10)
– Body Weight Deadlifts
WOD
B: Metcon (AMRAP – Reps)
Four Rounds
– 1:00 Situps
– 1:00 Box Jumps (20″/16″)
– 1:00 Burpees
– 1:00 Rest
Score: Total reps
Accessory
C: Metcon (Weight)
Four Rounds
– 6 False Grip Ring Row
– 6 5 Second Ring Dip Negatives
Note: Use weight vest if able to.
Score: Combined weight used on ring row and ring dips