CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Row
– 1:00 Jump Rope
– 10 Plank Lunges
– 10 Plank Samsons
– 10 Wall Ball w/ 3 second pause at the bottom
Back Squat Warmup
Weightlifting
A: Front Squat (1RM – 12:00)
Metcon
B: Metcon (Time)
For Time:
– 30 Push Press (95#/65#)
– 50 Double Under
– 30 Wall Ball
– 50 Double Under
– 30 Wall Ball
– 50 Double Under
– 30 Push Press (95#/65#)
Finisher
C: Metcon (AMRAP – Rounds)
Three Rounds
– 1:00 Right Plank
– 1:00 Left Plank
– :30 Rest