CFL #609

CrossFit Lackland – CROSSFIT

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Warm-up

5-10 min warm-up (Coaches Choice)

Metcon

Metcon (Time)

3 RFT of:

Thruster

100’ D-Ball Carry 100/60 lbs

5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 10 Get Ups (100’ D-Ball Carry 100/60 lbs

Thruster

Thruster Weights per Round

Round 1, 21@115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

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