CFL #509

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Shoulder Press (Max Reps @ 95% of 90% of 1 RM (or go for 1 RM))

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
L2: 53/35 lbs

L1: 53/35 lbs, Assisted Pull-Ups

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