CFL #676

CrossFit Lackland – CROSSFIT

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Warm-up

Strength Phase

Front Squat @ 70% 1 RM +25% Resistance (2 Sec Pause at the bottom: 3 sets of 5 reps)

Chains and/or bands

Metcon

Metcon (AMRAP – Reps)

31 min AMRAP of:

Part 1:

11 min AMRAP of:

2k Row

Max Reps HSPU

Rest til 20:00

Part 2:

11 min AMRAP of:

2k Row

Max Reps Burpees over the rower (facing)

*Wear your Vest….if you dare (L4)

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