CFL #515

CrossFit Lackland – CROSSFIT

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ROMWOD

ULTIMATE OHANA

Family supports each other. Visit ultimatehawaiiantrailrun.com and kealafoundation.com to see how they are using the power of community to stand against substance abuse. Their programs to support kids are turning the tides of Hawaiian communities at risk.

https://app.romwod.com/workout/ultimate-ohana

In This Workout:

Low Dragon

Bound Angle

Half Front Split

Sumo Squat

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Skill Work

Work on Squat Cleans for 10 min (Keep weight to no more than working weight for Metcon)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 reps EMOM for 10 min of Squat Clean & Jerks
L4: 135/95 lbs

L3: 115/75 lbs

L2: 95/65 lbs

L1: 75/45 lbs

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