CFL #578

CrossFit Lackland – CROSSFIT

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Warm-up

Skill Work

Go over GHD’s and T2B (<10 min)

Metcon

Strength Phase

Metcon (Time)

3 RFT of:

100’ Double Dumbbell Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (25 GHD Sit Up (L4/3 only), AbMat sit-ups (L2/1/100’ Double Dumbbell Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (25 T2B (L4/3/2), Knee-ups (L1), AbMat Sit-Ups (

Deadlift (8 sets of 4 reps @80% of your 1RM)

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