CFL #593

CrossFit Lackland – CROSSFIT

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Skill Work

Beginners: Double Unders and Power Cleans (They will do the second WOD)

Warm-up

3 rounds:

2:00 assault bike

20 ring rows

1:00 HS hold

Metcon

Metcon (Time)

8-7-6 Reps for Time of:

Legless Rope Climbs (L4), Rope Climbs (L3), -2 Reps per set (L2), -3 Reps per set (L1), x2 Rope Get-Ups (*100’ HS walk b/t sets (L4), 50′ (L3), 25′ (L2), 200′ Bear Crawl (L1), 100′ (

Metcon (Time)

For Time of:

800m run (L4/3/2/1), 400 m (150 Double Unders (L4), 100 (L3), 75 (L2), Attempts (L1), 150 Singles (25 Power Cleans, 185/125 lbs (L4), 155/105 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (150 Double Unders (L4), 100 (L3), 75 (L2), Attempts (L1), 150 Singles (800m run (L4/3/2/1), 400 m (

Additional Work (On Your Own After Class)

Metcon (No Measure)

Accessory work: (No Measure)

3 rounds:

1:00 plank hold + 20 weighted Russian twists

20 GHD Back ext

20 Turkish Get-Ups

10 Plate OH tricep ext

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