CFL #673

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)

50 Wallballs For Time (Time)

30/20 lbs @ 10/9′ (RX+), 20/14 lbs @ 10/9′ (RX), 14/10 lbs @ 9/8′ (S)

Metcon

CFL Super Secret WOD #1 (AMRAP – Rounds and Reps)

SUPRISE, SUPRISE, SUPRISE

*BRING YOUR VEST FOR FUN

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