Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 3 Complete for Time of:

Run 800m as a Team

9-6-3

Chest to Bar Pull-Ups (L4/3), Pull-Ups (L2), Jumping Pull-Ups (L1), Ring Rows (15-12-9

Deadlift 315/225 lbs (L4), 285/185 lbs (L3), 225/135 lbs (L2), 185/95 lbs (L1), 135/65 lbs (Run 800m as a Team

Then:

8-5-2

Bar Muscle-Ups (L4), Chest to Bar Pull-Ups/Dips (3), Pull-Ups/Dips (L2), Jumping Pull-Ups/dips (L1), Ring Rows/Box Dips (14-11-7

Hang Power Clean 225/135 lbs (L4), 185/105 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (Run 800m as a Team

Then:

7-4-1

Ring Muscle Up (L4), Bar Muscle-Ups (L3), Chest to Bar Pull-Ups/Dips (L2), Pull-Ups/Dips (L1), Jumping Pull-Ups/dips (13-10-6

Shoulder to Overhead, 185/105 lbs (L4), 155/95 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 65/35 lb

Then:

800 m Run

*Athletes have to perform all reps to move on, but can rest while partner completes theirs.

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