CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
– 10 x Downward Dog + Cobras
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Metcon (AMRAP – Reps)
EMOM – 10:00
– 15 Russian KB Swings (24kg/16kg)
RxPlus:
– Russian KB Swings (32kg/24kg)
L2 B: Metcon (AMRAP – Reps)
EMOM – 8:00
– 10 HR Pushups
Level Three
L3 A: Metcon (Weight)
EMOM – 10:00
– 2 TnG Power Cleans
L3 B: Metcon (AMRAP – Reps)
EMOM – 8:00
– 4 HSPU
Finisher
Metcon (AMRAP – Reps)
AMRAP – 4:00
– Burpees no Pushup
Note: Squat thrust with a jump and clap at the top.