CFL #514

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (Max reps @ 70% of 90% of 1 RM)

10@40% (0:00)

10@50% (2:00)

10@60% (4:00)

Max Reps @70% (7:00)

*10 min to complete

Metcon

Metcon (Time)

For Time of:

3 Rounds:

10 cal row

7 burpee box jumps, 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups, 16″ (21 cals on AAB

7 D-Ball over shoulder, 100/60 lbs (L3), 60/30 lbs (L2/1), 30/20 lbs (21 Double Unders (L3/2), Attempts (L1), 42 Singles (1 Legless Rope Climbs (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 6 Rope Get-Ups (

Share