CFL #544

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Back Squat (Max Reps @95% + 10 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:

800m run

50 Push Up

5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 10 Rope Get-Ups (

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