CrossFit Lackland – CROSSFIT
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 (
*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)