CFL #603

CrossFit Lackland – CROSSFIT

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Warm-up

5 min – Coaches Choice

Metcon

Metcon (Time)

For Time of:

75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (25 DBall to Shoulder, 100/60 lbs (L4/3), 60/30 lbs (L2/1/75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (

Strength Phase

Front Squat (6 sets of 6 reps @75% +5lbs)

Additional Work (On Your Own After Class)

Metcon (AMRAP – Reps)

6 RFT of: 2:00 on/1:00 off

20 Push ups

15/12 Cal on AAB (L4), 12/9 (L3), 9/6 (L2/1/Max Legless rope climbs (L4), Rope Climbs (L3/2), Attempts (L1), Rope Get-Ups (

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