CFL #579

CrossFit Lackland – CROSSFIT

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Warm-up

Run 800m Moderate

Then

3 Sets

4x400m

Rest :40 b/t reps

Rest 3:00 b/t sets

Cool down

800m Moderate

Metcon

Metcon (Time)

15-12-9 Reps for Time:

Ring Muscle Up (L4), Bar MU’s (L3), Pull-Ups/Ring Dips (L2), Assisted PU’s/Ring Dips (L1), Ring Rows/Box Dips (Front Squat, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 105/65 lbs (L1), 85/45 lbs or lighter (

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