CFL #676

CrossFit Lackland – CROSSFIT

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Warm-up

12:00 min AMRAP of:

1:00 row

0:30 side plank R/L

15 air squat

10 box jump w/ step down

10 single arm dumbbell push jerk R/L

Metcon

Metcon (Time)

For Time of:

100/80 cal row

80 wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), 8′ (L1), 14/10 lbs @ 9/8′

60 GHD sit up (L3), 40 Reps (L2), 60 AbMat Sit-Ups (L1/40 box jump over 24/20″ (no touch) (L4), Jump on and over (L3), Step up and Over (L2), 20/16″ (L1/20 Shoulder to Overhead, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 105/65 lbs (L1), 85/45 lbs (

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