Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

10 min AMRAP of:

200 m Row

20 Burpees over rower

Rest 2 min

10 min AMRAP of:

40 cals on AAB

20 DBall to shoulder, 100/60 lbs

Rest 5 min then on to METCON 2

Metcon (Time)

For time of:

75 WB’s, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (65 BJ’s, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step-ups (L1), 20/16″ (55 GHD’s (L4/3), T2B (L2), Knee-Ups (L1), AbMat Sit-Ups (45 HRPU’s

35 DU’s ea (L4/3/2), Attempts (L1), 70 singles (25 DB Hang Power Clean & Jerks, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/25 DB Hang Power Clean & Jerks, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/35 DU’s ea (L4/3/2), Attempts (L1), 70 singles (45 HRPU’s

55 GHD’s (L4/3), T2B (L2), Knee-Ups (L1), AbMat Sit-Ups (65 BJ’s, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step-ups (L1), 20/16″ (75 WB’s, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (

Share