CrossFit Lackland – CROSSFIT
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
