27 Sep 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (Time)

Teams of Three for Time of:

1 Mile Run as a Team

30 Peg Board Ascents (L4), 21 (L3), 15 (L2), 1/2 way up x 2 = 1 Rep (L1), 1/2 way up attempts x 2 = 1 Rep (30 Legless Rope Climbs (L4), Rope Climbs (L3), 21 Rope Climbs (L2), 15 Rope Climbs (L1), 60 Rope Get-Ups (30 Muscle-Ups (L4), Bar Muscle- Ups (L3), 120 Pull-Ups/Dips (L2), 120 Assisted PU/Dips (L1), 120 Ring Rows/Box Dips (1 Mile Run

*Teams can pick which exercise they want to start with first but then must go in order from what is prescribed (i.e. rope climbs then to MU’s and then to Peg Board Ascents).

*Team Members have to alternate each reps in order. If a member cannot do a movement, team subs 10 Burpees EA for that rep.

*Pull-Ups/Dips 3+3 per individual

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