CFL #512

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

10 min to work on the Push Press

Strength Phase

Front Squat (Max Reps @ 70% of 90% of 1 RM)

10@40%

10@50%

10@60%

Max Reps @ 70%

*10 min to complete

Metcon

Metcon (Time)

For Time of:

5 rounds of:

21 Push Press 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1/21 GHD Sit Up (L4), T2B (L3/L2), Ab-Mat Sit-Ups (L1)

Then:

5 rounds of:

21 Cal Row

21 Burpees

*30 min cap

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