CrossFit Lackland – CFL SATURDAY TEAM WOD
Olympic Lifting
Clean and Jerk (10 min to find 1 RM (Teams of 3))
Metcon
Metcon (Time)
For Time of:
28-24-20-16-12-8-4
Wallballs, 20/14 lbs
GHD’s (L4/3), Ab Mat Sit-Ups (L2 and below)
Burpee Box Jump Over, 24/20″
*Rest until everyone is done, then rest 2 min and start METCON 2
Metcon (AMRAP – Reps)
Teams of 3
10 minute AMRAP
1-2-3-4-5-6……
legless rope climb (L4), Rope Climbs (L3/2), Rope Get-Ups (L1/
Dumbbell squat snatch, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), Power DB Snatch, 30/15 lbs (