CFL #607

CrossFit Lackland – CROSSFIT

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Warm-up

1 Mile Run

100′ Alternating Lunges

20 Banded Pull-aparts

20 PVC Pass Throughs

Metcon

The Fittest Games 19.5 (Time)

FOR TIME | *8 MIN TIME CAP

24 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

2 BOX JUMPS OVERS

20 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

4 BOX JUMPS OVERS

16 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

6 BOX JUMPS OVERS

12 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

8 BOX JUMPS OVERS

8 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

10 BOX JUMPS OVERS

4 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

12 BOX JUMPS OVERS

LV4) 50/35 lb DB, 30/24″ (Pro/Am/Team/35-39 Masters)

LV3) 35/20 lb DB, 24/20″

(Masters 40+/Teens/Intermediate/Scaled)

LV2) 25/15 lb DB, 20″ Step-Ups (Community)

The Fittest Games 19.6 (AMRAP – Reps)

6 MINUTE AMRAP of:

50 POWER SNATCH

AMRAP BAR MUSCLE UP (L4/3), Chest to bar Pull-Ups (L2), Pull-Ups (L1), Ring Rows (LV4) 95/65 lbs (PRO/AM/Teams/Masters 35-44)

LV3/2) 75/55 lbs (Masters 45+/Teens/Intermediate/Scaled)

LV1/

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