CFL #586

CrossFit Lackland – CROSSFIT

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Metcon (Time)

3 RFT of:

100 Double Unders (L4), 75 reps (L3), 50 reps (L2), 50 Attempts (L1), 100 Singles (10 Squat Snatch, 185/125 lbs (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Warm-up

3 mins couch stretch R/L

Then

3 rounds

20 PVC pass throughs

20 Banded pull aparts

20 Alternating Lunges

Metcon (Time)

2 RFT of:

30 Alternating Front Rack Lunges, 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (8/6 Muscle Ups (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (100’ Hs walk (L4), 50′ (L3), 25′ (L2), 200′ Bear Crawl (L1), 100′ (8/6 Muscle Ups (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (30 Alternating Front Rack Lunges, 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (*35 min cap

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