CFL #486

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*Coaches Choice – 5 min

*You have 40 min to complete the Deadlift and Bench Press. This will leave you 10 min to complete the METCON. If you finish the DL/BP early you can start the METCON.

3 min AMRAP of: Partner Unbroken WB’s (AMRAP – Reps)

3 min AMRAP of:

Partner Unbroken WB’s, 30 lbs @ 10′ (L4), 20 lbs @ 10′ (L3), 20 lbs @ 9′ (L2), 14 lbs @ 9′ (L1), 14 lbs @ 8′ (*Every time you stop or drop the WB, both partners do 5 burpees.

Strength Phase

Deadlift (Find 1 RM)

Bench Press (Find 1 RM)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
L2: 155/105 lbs

L1: 135/95 lbs

Competition Training

*Please see a coach

Share