CFL #683

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L5) (No Measure)

25 Hanging Knee-Ups

10 Sec Rest

20 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)

35 Ab Crunches (Slow)

15 1/4 Sit-Ups (Fast)

Strength Phase

Bench Press @ 70% 1 RM +25% Resistance (3-3-3-3-3 with 2 second pause at the bottom)

Chains and/or Bands

Bench Press (Find 1 RM )

Metcon

Metcon (Time)

For Time of:

27-21-15-9

Overhead Squat 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), 45/15 lbs (Chest to Bar (L4), Pull-Ups (L3), Assisted PU’s (L2), Ring Rows (L1/Time Cap: 12:00

Additional Work (On Your Own After Class)

Metcon (Time)

For Time:

15-12-9

Overhead Squat, 165/115 lbs

Bar Muscle Up

Target Time: 8:00

Time Cap: 12:00

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