CrossFit Lackland – CROSSFIT
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Warm-up
Coaches Choice (15 min)
Metcon
TEXAS MIDLINE MASSACRE (Time)
For Time of:
100 DOUBLE UNDER (L4/3/2), Attempts (L1), 200 Singles (40 FT HANDSTAND WALK (L4/3/2), 40 FT SINGLE ARM OVERHEAD DB LUNGE 35/25 (L1), 25/15 lbs (8 SNATCH (ANY STYLE) 225/145 (L4), 185/115 (L3), 155/95 (L2), 135/85 (L1), 95/65 (16 OVERHEAD SQUATS 225/145 (L4), 185/115 (L3), 155/95 (L2), 135/85 (L1), 95/65 (40 FT HANDSTAND WALK (L4/3/2), 40 FT SINGLE ARM OVERHEAD DB LUNGE 35/25 (L1), 25/15 lbs (24 DUAL DB THRUSTERS 50/35 (L4/L3), 35/25 (L2/1), 25/15 lbs (
Metcon (AMRAP – Reps)
3 Rounds for AMRAP:
1 min Row for Cals
1 min AAB for Cals
1 min Box Jumps, 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups 20″ (1 min KBS, 53/35 lbs (L3/2), 35/25 lbs (L1/1 min T2B (L3/2), Knee-Ups (L1), AbMat Sit-Ups (*Rest 1 min between rounds