CFL #547

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

This is a scheduled strength deload week. The volume will be a little lighter overall to give your body a little bit of a break before the last 2 weeks of this cycle.

Front Squat (10 reps at 40/50/50% off of 90% of your 1 RM)

All weight is off of 90% or your 1 RM:

10@40% (0:00)

10@50% (2:00)

10@60% (4:00) *Post weight/reps

Metcon

Metcon (Time)

For time of:

5 rounds of:

21 Push Press, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (21 GHD Sit Ups (L4), 15 Reps (L3), T2B (L2), Knee-Ups (L1), Ab-Mat Sit-Ups (21 Cal Row

21 Burpees

*40 min cap

*1 time for all to include rest time

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