CFL #638

CrossFit Lackland – CROSSFIT

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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)

6 RFT of:

9 PHSPU (L4), Def HSPU’s, 4″/3″ (L3), HSPU (L2), 4 Wall Walks (L1), Seated DB Press, 35/25 lbs (6 Squat Clean 185/125 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 95/65 lbs (L1), 75/45 lbs (3 Rope Climb (L3), 2 Reps (L2), 1 Rep (L1), 6 Get-Ups (

Additional Work (On Your Own After Class)

Deadlift (3×3 @80%)

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