CFL #637

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

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (Time)

For Time of:

3 Rounds

28 Wallball, 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (14 Toes to Bar (L3/2), Knee-Ups (L1), Ab-Mat Sit-Ups (7 OHS, 185/125 lbs (L4), 155/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (28 Wallball, 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (14 Toes to Bar (L3/2), Knee-Ups (L1), Ab-Mat Sit-Ups (7 OHS, 185/125 lbs (L4), 155/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (

Additional Work (On Your Own After Class)

Front Squat (5×5 @70%)

Metcon (Time)

4 RFT of:

75 Double under

25/20 Cal Assault bike

10 Power Snatch, 135/95 lbs

Rest 3:00 b/t rounds

Share