CFL #513

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Power Snatch (20 min to Work up to a heavy 1 RM)

Power Snatch (3 Single reps at 90% of your heavy 1 RM)

Metcon

Metcon (Time)

For Time of:

2-4-6-8-10-8-6-4-2

Deficit Strict HSPU, 45/35 lb plates (L4), Strict HSPU’s (L3), HSPU’s (L2), Wall Walks (L1), Seated DB Press, 35/25 lbs (Muscle Up (L4), Bar MU’s (L3), 4xPU’s/Dips (L2), 2xAssisted PU’s/Dips (L1), 2xRing Rows/Box Dips (
*Complete 2 of each movement, then 4 of each, then 6 of each and so on.

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