CFL #636

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Coaches Choice – 5 min

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

Hanging Knee-Ups (M)

Ab Crunches (Hold for 2 seconds at top)

Ab Crunches (Fast)

Metcon

Metcon (Time)

For Time of:

30/25 Cal Row

15 Bench Press, 185/125 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (30/25 Cal Row

12 Bench Press 185/125 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (30/25 Cal Row

9 Bench Press 185/125 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (30/25 Cal Row

Rest 5:00

25/20 Cal Row

12 Bench Press, 205/135 lbs (L4), 185/125 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (25/20 Cal Row

9 Bench Press, 205/135 lbs (L4), 185/125 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (25/20 Cal Row

6 Bench Press, 205/135 lbs (L4), 185/125 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (25/20 Cal Row

Additional Work (On Your Own After Class)

Power Clean (5 sets of 3 reps (All sets use same weight)

Clean Pull (5 sets of 3 reps (All sets use same weight))

Metcon (Time)

4 RFT of:

25 Push Press, 95/65 lbs

15 Bar Facing Burpees

25 GHD Sit up

Share