CFL #584

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

Assault Bike

4×25/20 cals (L3), 20/15 cals (L2), 15/10 cals (L1), 10/5 cals (:30 b/t reps

3:00 b/t rounds

*1 RD = 4 sets

Metcon (Time)

10-8-6-4-2 For Time of:

Bench Press 225/145 lbs (L4), 185/105 lbs (L3), 135/75 lbs (L2), 95/65 lbs (L1), 75/35 lbs (Box Jump 30″ (L4), 24″ (L3/2), 20″ (L1), 20″ Step Ups (

Additional Work (On Your Own After Class)

Deadlift (10 sets of 3 reps @ 85% of 1 RM)

Shoulder Press (10 sets of 3 reps @ 85% of 1 RM)

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