CFL #679

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP:

1:30 Machine of your choice

10 Air Squats (2 sec pause in the bottom)

50 Single Unders

10 InchWorms

Strength Phase

Bench Press @ 75% w/25% Accommodating Resistance (20 min to complete 3 sets of 5 reps)

Bench Press (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

1 Bar Muscle Up (L3), 3 C2BPU’s (L2), 3 Pull-Ups (L1), 6 Ring Rows )

10 Air Squat

20 double unders (L3), 20 Singles (L2)

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