Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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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

Partner Murph (Time)

For Time of:

1 Mile Run w/Vest, 20/14 lbs

100 Pull-Ups (RX), Ring Rows (S)

200 Push-Ups (RX), knee chest to ground hand release push-ups (S)

300 Squats

1 Mile Run w/Vest, 20/14 lbs

*Teams of 2:

*Run as a Team

*Divide all reps up as required

*Go in order

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