CFL #634

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)

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
*Post Tie Breaker Time: Time completed Step-Ups and Time completed HSPU’s or Time completed HSW’s.

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes
*Post Tie Breaker Time: Time completed Step-Ups and Time completed HSPU’s or Time completed Bear Crawl.

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