CFL #653

CrossFit Lackland – CROSSFIT

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Warm-up

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)

Metcon

Clean and Jerk (10×2 on the minute @ or above 70%)

Metcon (Time)

For Time of:

21-15-9

Deadlift, 225/155 lbs (L3), 185/135 lbs (L2), 155/105 lbs (L1), 115/75 lbs (Bar Facing Burpee

Rest 5:00

9-15-21

Bar Facing Burpee

Deadlift, 225/155 lbs (L3), 185/135 lbs (L2), 155/105 lbs (L1), 115/75 lbs (

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