CrossFit Lackland – CROSSFIT
Warm-up
16 min AMRAP of:
2:00 Row
50′ Lateral Side Step (Left/Right) w/KB
20 Goblet Squats
20 Romanian KB Deadlifts
*Use light KB
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)
Power Phase
Bench Press (20 min to find 1 RM)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L2: 115/75 lbs
L1: 95/65 lbs
Additional Work (On Your Own After Class)
Back Squat (4×12 in tempo (4:0:3:0))
Squat Snatch (Snatch Wave: 3, 2, 1, 3, 2, 1, 3, 2, 1 Working set)
Metcon (Time)
5 RFT of:
Assault Bike
30/24 cal moderate
20/16 cal mod/fast
10/8 cal fast
:30 b/t reps
:90 b/t rounds
