CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 100 Single Unders
– 10 Downward Dog into Cobra
2x : Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Skill
Kettlebell Snatch
WOD
A: Metcon (Weight)
Every 3 Minutes x 6
– 5 TnG Axle Deadlifts
– 5 KB Snatches – each (24kg/16kg))
– 10 Ring Dips
Score: Deadlift weight plus kettlebell weight.
RxPlus:
– KB Snatch (32kg/20kg)
B: Metcon (No Measure)
Every 3 Minutes x 5
– :20 Air Dyne Sprint
– 8 Burpees AFAP
C: Metcon (AMRAP – Reps)
Tabata (8x:20/:10)
– Pushups
Score: lowest reps in a round.