CFL #623

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Strength Phase

Deadlift (3 sets of 3 reps @ 85% of 1 RM)

Olympic Lifting

Clean and Jerk (Work up to moderate/heavy double (not TnG))

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