CFL #692

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)

21-15-9 reps for time of:

Thruster 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Chest to Bar Pull-Ups (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/
*Rest 10 min

Metcon (Time)

3 RFT of:

100 Double Unders (L4/3), 50 Reps (L2), 100 Attempts (L1), 200 Singles (30 GHD Sit Ups (L4/3), 30 T2B (L2), 15 T2B (L1), 30 Ab-Mat Sit-Ups (10 Power Snatch 185/125 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (

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