CFL #604

CrossFit Lackland – CROSSFIT

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Warm-up

5 Min – Coaches Choice

Metcon

Metcon (Time)

For Time of:

75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (50 Pullups (L4), 40 reps (L3), 30 reps (L2), 50 Assisted PU’s (L1), 50 Ring Rows (25 Burpee Box Jump Overs, 30/24″ (L4), 24/20″ (L3/2), 20/16″ (L1), Step Ups, 20/16″ (50 Pullups (L4), 40 reps (L3), 30 reps (L2), 50 Assisted PU’s (L1), 50 Ring

75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (

Strength Phase

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

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