CFL #626

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 working on Deadlift

Metcon

Metcon (Time)

3 RFT of:

21/18 Cal Assault Bike

15 Burpee Box Get Over 48″ (L4), 40″ (L3), 30″ (L2/L1)

9 Deadlift 315/225 lbs (L4), 285/185 lbs (L3), 225/135 lbs (L2), 185/105 lbs (L1), 135/85 lbs (Rest 3:00 b/t rounds.

Additional Work (On Your Own After Class)

High-Hang Snatch (5 working sets of 3 reps, ascending (Squat))

Metcon (Time)

2 RFT of:

21-15-9

Thruster, 95/65 lbs

SDHP, 95/65 lbs

Rest 5:00 b/t rounds

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