CFL #540

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Front Squat (Max Reps @95% + 5 lbs off of 90% of 1 RM)

ADD 10 lbs to all percentages

10@45% (0:00)

10@55% (2:00)

10@65% (5:00)

3@75% (8:00)

3@85% (11:00)

Max Reps@95% (14:00)

3@85% (16:00)

3@75% (18:00)

* As many good reps as possible at that 95%

Metcon

Metcon (Time)

For Time of:

100 Chest to bar pull-up (L4), PU’s (L3), 75 PU’s (L2), Assisted PU’s (L1), Ring Rows (100 HSPU (L4), 75 HSPU’s (L3), 50 HSPU’s (L2), 50 Wall Walks (L1), 50 Seated DB Press, 35/25 lbs (100 GHD (L4), 75 GHD’s (L3), 100 T2B (L2), 75 T2B (L1), 100 AbMat Sit-Ups (100 Pistols (L4), 75 Pistols (L3), Assisted Pistols (L2), 200 Squats (L1), 100 Squats (

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