CFL #632

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

2:00 Machine of your choice

20 Ring Rows

10 Empty BB Muscle Snatch

1:00 HS hold

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)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

50 Double Under

10 Thruster, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

40 Double Under

8 Thruster, 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

30 Double Under

6 Thruster 135/95 (L3), 115/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

3 RFT of:

9 bar muscle ups

6 power snatch, 165/115 lbs

100’ HS Walk

Power Snatch (5 sets of 3 reps)

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