CFL #688

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 (Time)

5 RFT of:

3/2 Rope Climb, w/Vest (L4), No Vest (L3), 2/1 Reps (L2), 6 Rope Get-Ups (L1)

30 Wallball 30/20 @10′ w/Vest (L4), No Vest (L3), 20/14 lbs @10′ (L2), 20/14 lbs @9′ (L1), 20/14 lbs @8′ (
*Rest 10 min

Metcon (Time)

3 RFT of:

50/40 Cal row

25 Shoulder to Overhead, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 64/35 lbs (

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