CFL #625

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

10-15 min’s working on Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

3 Legless Rope Climbs (L4), 3 Rope Climbs (L3), 2 Reps (L2), 1 Rep (L1), 9 Rope Get-Ups (75’ HS Walk (L4), 50′ (L3), 25′ (L2),

10 Squat Clean 185/125 lbs (L4), 155/105 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (Rest 3:00 b/t rounds.

*25′ = 1 rep

Additional Work (On Your Own After Class)

Metcon (Distance)

For Distance:

Row

3×3:00 Mod/rest :30

Rest 1:00

3x:40 fast/rest :20

Rest 1:00

3×2:00 mod-fast/rest :30

Rest 1:00

3x:20 faster/rest :40

Rest 1:00

3×1:00 fast/rest :30

Front Squat (5 sets of 5 reps @75% + 5 lbs)

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