CFL #624

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Skill Work

10 min to work on Double Unders

10 min to work on Power Snatch

Metcon

Metcon (Time)

2 RFT of:

10 Power Snatch 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (100 Double Under (L4), 75 reps (L3), 50 reps (L2), 100 Attempts (L1), 100 singles (50 GHD Sit Up (L4), 25 reps (L3), 50 AbMat Sit-Ups (L2/L1), 25 AbMat SU’s (100 Double Under (L4), 75 reps (L3), 50 reps (L2), 100 Attempts (L1), 100 singles (10 Power Snatch 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (Rest 5:00

*30 min cap

Additional Work (On Your Own After Class)

Metcon (Time)

For Time of:

15-12-9

Bar Muscle Up (L3)

Deficit HSPU, 6″/4″ (L3)

Rest 3:00 Then:

9-12-15

Deficit HSPU, 6″/4″ (L3)

Bar Muscle Up (L3)

Bench Press (3 working sets of 10 reps, ascending)

Bent Over Row (4 working sets of 12 reps, ascending)

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