CFL #548

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Hang Snatch (Work up to Heavy 3 unbroken reps)

*Squat or Power

Metcon

Metcon (Time)

For time:

21-15-9

Thruster 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (Chest to Bar Pull ups (L4/3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (
*Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

Wall Balls Every 3 minutes for 3 Rounds.

50 Reps, 20/14 lbs (L4), 40 Reps, 20/14 lbs (L3), 35 Reps, 20/14 lbs (L2), 30 Reps, 20/14 lbs (L1), 25 Reps, 20/14 lbs (

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