CFL #585

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of: 4 RDS (L4), 3 RDS (L3), 2 RDS (L2/1/21-15-9

Toes to Bar (L3/2), Knee-Ups (L1), AbMat Sit-Ups (Burpee to 6″

Dumbbell Push Press, 2×50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (Rest 2:30 min between rounds

Strength Phase

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

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

Additional Work (On Your Own After Class)

Complete if you completed DL and SP yesterday…..Otherwise you must do DL and SP first.

Power Clean (Find 1 RM)

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