CFL #543

CrossFit Lackland – CROSSFIT

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ROMWOD

NO DAYS OFF

Since there are no days off, today is a great time to work on your hips, hamstrings, glutes, quads, and IT band.

https://app.romwod.com/workout/no-days-off

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

In This Workout:

Lizard

Twisted Lizard

Half Saddle

Seated Cross Shin

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

30 double under (L4/3/2), Attempts (L1), 60 Singles (15 power snatch, 75/55 lbs

Metcon (Time)

For time:

42-30-18

Cal Row

21-15-9

Thruster, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

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