CFL #648

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice – 5 min

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Front Squat (25 min to find 1 RM)

Metcon

Metcon (Time)

For Time of:

50 GHD Sit-Ups (L4), 40 (L3), 50 AbMat Sit-ups (L2/1/50 Chest to Ground HR Push Up

50 T2B (L4), 40 (L3), 30 (L2/1), 50 Knee-Ups (100’ HS walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (

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