CrossFit Montgomery – CF L2 & L3
Warm-up
15:00
– Rower or Run @ 60%
Weightlifting
A: Thruster (1RM – 12:00)
Aerobic Conditioner
B: Metcon (AMRAP – Reps)
Five Rounds
– 1:00 Pullup
– 1:00 Pushup
– 1:00 Air Squat
Note: Keep this aerobic. Should be able to carry on a light conversation while still getting your heart rate and breathing rate up. Instead of a rowing, air dyne, or running slice on the aerobic sandwich this is a multi-movement aerobic effort.