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2016-01-22


CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

Five Rounds

– Inch Worm to Plank

– Plank Samson (each side)

– Inch Worm to Standing

2: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Skill

Split Jerk – 10:00

Level Two

L2: Metcon (Time)

21-15-9 For Time:

– OH KB Swings (24kg/16kg)

– 210/150/90 Single Unders

Level Three

L3: Metcon (Time)

21-15-9 For Time:

– Deadlifts (225#/155#)

– Box Jumps (24″/20″)
RxPlus:

– Deadlifts (275#/185#)