CFL #684

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)

Metcon

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP of:

10+1 Cals on AAB

5+1 HSPU (L3), 10+1 Chest to Ground Push-Ups (L2/1/3+1 Devils Press, 50/35 lbs (L4), 40/25 lbs (L3), 30/15 lbs (L2/1/1+1 D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3/2), 60/30 lbs (L1/

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