CFL #549

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (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:

21-15-9

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 135/95 lbs (L1), 95/65 lbs (42-30-18

Ring Dips (L4/3), 2/3 Reps (L2), Assisted Ring Dips (L1), Box Dips (*Rest 3 min

Metcon (Time)

3 rounds for time:

100’ HS Walk (L4), 50′ (L3), 25′ (L2), 300′ Bear Crawl (L1), 200′ Bear Crawl (25 Cal Assault Bike

*14 min cap

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