CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
– 25m High Kicks
– 25m Side to Side Lunge
– 250m Row
Couch Stretch
– 2:00 each side
WOD
A: Metcon (Weight)
Five Rounds
– 1 Rope Climb
– 50m Heavy Farmers Carry
– 5 Push Press (135#/95#)
– 50m Heavy Sled Push
RxPlus
– 1 Legless Rope Climb
– 5 Push Press (165#/115#)
Sprints
B: Metcon (AMRAP – Rounds)
EMOM – 11:00
– 100m Sprint
Note:
– All out effort
Substitute:
– Row 100m Male and 80m Female