CFL #670

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

Deadlift @ 70% 1 RM w/25% Accomodating Resistance (5 Sets of 3 Reps (%’s off of 1 RM))

Deadlift (Find 1 RM)

Metcon

Metcon (Time)

For Time of:

27-21-15-9

HSPU’s (L4), -6 Reps per rd (L3), Alternating Shoulder Touches (L2), 12-9-6-3 Wall-Walks (L1), Seated DB Presses, 35/25 lbs (C2BPU’s (L4), Pull-Ups (L3), Assisted Pull-Ups (L2/1), Ring Rows (

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