CFL #596

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

10 Single Leg Step ups (each leg – 20″)

10 Upright row (each arm), pick your DB weight

20 Banded Pull-aparts

20 PVC Pass Throughs

Metcon (Time)

3 RFT of:

20/16 Cal Row

4 Rope Climb (L4), 3 reps (L3), 2 Reps (L2), 1 Rep (L1), 8 Get-Ups (20/16 Cal Row

4 Rope Climb (L4), 3 reps (L3), 2 Reps (L2), 1 Rep (L1), 8 Get-Ups (20/16 Cal Row

Rest 3:00 b/t Rounds

Additional Work (On Your Own After Class)

Metcon (Time)

2 RFT of:

Squat Snatch

5-4-3-2-1

Start with 40% of 1 RM then add 20/10 lbs per round until you fail at 5 reps, then rest 3 min and start over at 40% completing 4 reps until failure, then 3, then 2 and finally 1 rep (all starting back at 40% 1 RM).

Rest 3:00 b/t sets

*Reps are drop and go

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