CFL #601

CrossFit Lackland – CROSSFIT

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Warm-up

15 min AMRAP:

2:00 Assault bike

10 Inch worms

20 Ring rows

10 Banded Pull Aparts

Metcon

Metcon (Time)

3 RFT of:

15/12-12/9-9/6

Cals on AAB

12-9-6

Deficit HSPU, 4.5″/3.5″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 1/2 reps Wall Walks (L1), Seated DB Press, 35/25 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

For Time of:

75 Wallballs, 20/14 lbs

50 Pullups

25 Burpee Box Get Overs 48″

50 Pullups

75 Wallballs, 20/14 lbs

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