CrossFit Lackland – CROSSFIT
Warm-up
50 Wallballs For Time (Time)
30/20 lbs @ 10/9′ (RX+), 20/14 lbs @ 10/9′ (RX), 14/10 lbs @ 9/8′ (S)
Strength Phase
Bench Press @ 70% 1 RM +25% Resistance (5 sets of 3 reps)
Chains and/or Bands
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP of:
20/15 Cal Assault Bike
10 Bar Muscle Up (L4), 6 Reps (L3), 10 PU’s + 10 Dips (L2), 10 Assisted + 10 Assisted Dips (L1), 10 Ring Rows + 10 Box Dips (
