CrossFit Montgomery – CF L2 & L3
Warm-up
15:00
– Rower or Run @ 60%
Weightlifting
A: Metcon (AMRAP – Reps)
AMRAP – 10:00
– Max Ring Dips
– Max Ring Rows
Note: Each minute do max reps of ring dips and max reps of ring rows.
Aerobic Conditioner
B: Metcon (AMRAP – Reps)
Five Rounds
– 1st Minute: 200m Run
– 2nd Minute: 10 Axle Bar Deadlifts (185#/135#)
– 3rd Minute: 10 Barbell Burpees
Note: Axle doesn’t weigh 45#, but load it up like it does. Rx is double overhand grip on the deadlift.
RxPlus:
– Deadlift (#225/185#)