CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Row
– 5 Plank Lunge
– 5 Plank Samson
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
Two Rounds
– 5 Rear Leg Elevated Split Squat (each)
– 5 Single Leg Hip Thrust
Level Two
L2 A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds w/ 2:00 Rest
– 8 Squat Thrusts
– 8 Box Jumps (20″/16″)
– 200m Run
Level Three
L3 A: Front Squat (3RM – 15:00)
L3 B: Metcon (Time)
Five Rounds w/ 2:00 Rest
– 4 Hang Clean to Overhead (135#/95#)
– 8 Burpees
– 200m Run