CFL #456

CrossFit Lackland – CROSSFIT

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up


Labor Day WOD (Time)

TEAMS of 3 Complete for time of:

WOD1: (Divide as req’d)

21-15-9 Reps of:

AAB Cals

Muscle-Ups (L4), BMU’s (L3), C2BPUs (L2), PU’s (L1), Ring Rows (*L2/L1: Assist Partner if Required

WOD2 (Divide as req’d)

3 RDS of:

100 m Run Relay, 30/20 lb WB Overhead

15 STRICT HSPU’s (L4), HSPU’S (L3), WALL WALKS (L2), 10 WW’s (L1), 15 Push-UP’s Ea (50 WB’s, 30/20 lbs 10/9′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 10/9′ (L2), 20/14 lbs @9/8′ (L1/30-20-10 reps for time of:

Ground to Overhead, 95/65 lbs (L4/3/2), 75/55 lbs (L1/T2B (L4/3/2), Knee-Ups (L1/Cals on the C2

*All must compete each exercise before moving to the next