CFL #672

CrossFit Lackland – CROSSFIT

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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 (

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