CFL #572

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Metcon

Strength Phase

Metcon (Time)

For Time of:

2 sets

12-9-6

Muscle Ups (L4), Bar MU’s (L3), C2BPU’s (L2), Pull-Ups (L1), Assisted PU’s or Ring Rows (Burpee Box Jump Overs, 30″ (L4), 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups 20″ (12-9-6

Muscle Ups (L4), Bar MU’s (L3), C2BPU’s (L2), Pull-Ups (L1), Assisted PU’s or Ring Rows (Burpee Box Jump Overs, 30″ (L4), 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups 20″ (

Metcon (Time)

For Time:

Shoulder Press

35 reps @ 75% of your 1RM

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