CFL #583

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

21-15-9 reps of:

Thrusters 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (AAB Cals

*Rest 5 min

15-12-9 reps of:

Thrusters, +20/10 lbs

AAB Cals

*Rest 5 min

12-9-6 reps of:

Thrusters, +20/10 lbs

AAB Cals

*

Additional Work (On Your Own After Class)

Metcon (Time)

2 RFT of

:30 hard effort assault bike

1:30 easy effort assault bike

100′ Lunges

20 air squats

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