CFL #515
CrossFit Lackland – CROSSFIT
ROMWOD
ULTIMATE OHANA
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https://app.romwod.com/workout/ultimate-ohana
In This Workout:
Low Dragon
Bound Angle
Half Front Split
Sumo Squat
OPTIONAL EQUIPMENT
Abmat/ Blanket
Medicine Ball
Strap/Towel
Skill Work
Work on Squat Cleans for 10 min (Keep weight to no more than working weight for Metcon)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 reps EMOM for 10 min of Squat Clean & Jerks
L4: 135/95 lbs
L3: 115/75 lbs
L2: 95/65 lbs
L1: 75/45 lbs