CFL #683

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP:

2:00 Machine of your choice

10 Bulgarian Split Squats (R/L)

5-10 Strict Pull Ups or Ring Rows

Strength Phase

Overhead Squat (20 min to find 3 RM)

Metcon

Metcon (Time)

3 RFT of:

50 GHD Sit up (L4), 40 Reps (L3), 30 Reps (L2), 50 AbMat Sit-Ups (L1), 25 Reps (100m sled push, 115/75 lbs (L4), 90/60 lbs (L3), 75/50 lbs (L2), 60/35 lbs (L1), 45/00 lbs (

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