CFL #545

CrossFit Lackland – CROSSFIT

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ROMWOD

AHEAD OF THE PACK

Stay ahead of the pack by taking care of what needs attention before it becomes a problem. Today’s ROMWOD will focus on your upper and lower back, spine, shoulders, IT band, glutes, and hips.

https://app.romwod.com/workout/ahead-of-the-pack

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

In This Workout:

Puppy Dog

Seal / Sphinx

Saddle

Seated Cross Shin

Metcon

Metcon (Time)

3 rounds for time:

15 Clean and Jerk, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (30 Toes to Bar (L4/L3), 20 reps (L2), 15 reps (L1), Knee-Ups (

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