CFL #654

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)

Strength Phase

Back Squat (20 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of

20/15 AAB Cals

10 Alternating DB Snatches, 70/50 lbs (L3), 50/35 lbs (L2), 35/25 lbs (L1/7 Burpee Box Jump Overs, 30/24″ (L3), 24/20″ (L2), Step Ups, 24/20″ (L1/3 Rope Climbs (L3), 2 Reps (L2), 1 Rep (L1), 6 Get-Ups (

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