CFL #639

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 (Distance)

Run 3 Rounds for Distance of:

2 sets:

2:00 moderate (75-85% 5k pace)

1:00 easy (65-75% 5k pace)

1:00 fast (85-95% 5k pace)

1:00 walk

*no rest b/t sets, 3:00 b/t rounds.

**Total of 36 minutes

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