CFL #691

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

Sumo Deadlift (3-3-3-3-3 (all sets should be the same weight))

*30 min cap

Metcon

Metcon (Time)

10-8-6-4-2 for Time:

Squat Clean Thruster 165/115 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (Muscle Ups (L4), Bar Muscle Ups (L3), C2BPU’s/Ring Dips (L2), Pull-Ups/Dips (L1), Assisted Pull-Ups/Dips or Ring Rows/Box Dips (

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