CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Five Rounds
– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)
– 3 Goblet Squats w/ 2 Pause at Bottom
Weightlifting
A: Tempo Front Squat (5 x 3 @ 31X1)
B: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 1 Hang Squat Clean
Score: Rounds + Weight
Finisher
C: Metcon (Time)
21-15-9 Reps For Time:
– OH KB Swing (24kg/16kg)
– Burpee
RxPlus:
– KB Swings (32kg/20kg)