CFL #666

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

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

10 Sec Rest

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

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Press/Push Press/Push Jerk @ 70% + 25% Chain Weight (5 sets of 3 reps )

Using 1 RM for each exercise; Take 70% for Bar Weight and then take 25% for chain weight. All sets are at working weight.

Metcon

Metcon (Time)

For Time of:

100 Double Unders (L4/3/2), Attempts (L1), Singles (25 Thruster, 95/65 lbs (L4/3), 75/45 lbs (L2/1), 65/35 lbs (50 GHD Sit Up (L4), 25 Reps (L3), 50 Ab Mat Sit-Ups (L2/1), 25 Reps (

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