Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 3 For Time of:

For Time of:

9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (45 Thruster, 95/65 lbs (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (32 Thruster 115/75 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (21 Thruster 135/95 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (

Metcon (AMRAP – Reps)

Teams of 3: 12 Min AMRAP of:

Cals on AAB

50′ Slamball Carry, 100/60 lbs

*Ball is carried in the front (not on the shoulder)

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