CFL #542

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (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)

3 rounds for time:

30 GHD Sit-Up (L4), 25 Reps (L3), 20 Reps (L2), T2B (L1), Knee-Ups (30 box jump over, 24″ (L4), 20″ (L3/L2), Step Ups, 20″ (L1/30 bench press 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

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