CFL #461 SATURDAY TEAM WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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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 (L1/2-4-6-8-10….

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 (*Rope Get ups are 3 to 1 if on team doing RC’s

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