CFL #675

CrossFit Lackland – CROSSFIT

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Warm-up

AMRAP 10:

2:00 Machine of your choice

10 Inch Worm

10 PVC OH Squat (1 sec pause in the bottom)

5-10 Strict Pull ups

Strength Phase

Deficit Deadlift @ 75% of 1 RM +25% Accommodating Resistance (5 sets of 3 Reps)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L2: Pull-Ups/Ring Dips, 95/65 lbs

L1: Assisted Pull-Ups/Dips, 85/55 lbs

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