CFL #602

CrossFit Lackland – CROSSFIT

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Warm-up

5 min – Coaches Choice

Strength Phase

Deadlift (7 sets of 5 reps @80% +5 lbs)

Metcon

Metcon (Time)

3 RFT of:

100 Zeus Double Unders (L4), 150 Regular DU’s (L3), 100 DU’s (L2), 100 Attempts (L1), 150 Singles (100′ HS walk (L4), 75′ (L3), 50′ (L2), 200′ Bear Crawl (L1), 100′ Bear Crawl (30/20 Ring Dips (L4), 25/15 (L3), 20/10 (L2), 25/15 Assisted (L1), 25/15 Box Dips (30 GHD (L4), 25 (L3), 25 T2B (L2), 25 Knee-Ups (L1), 25 AbMat Sit-Ups (

Additional Work (On Your Own After Class)

Shoulder Press (7 sets of 5 reps @80% +5lbs)

Metcon (Distance)

5 Rounds for Distance

4 Sets:

:45 Easy

:30 Moderate

:15 Fast

Rest 3:00 b/t sets

Set 1: Run

Set 2: C2 Row

Set 3: AAB

Set 4: Run

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