CFL #684

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

15 Air Squats (2 sec pause in the bottom)

10 PVC Pass Throughs

1:00 HS Hold

Metcon

Metcon (Time)

For Time:

3 rounds

50′ HSW (L4), 25′ (L3), 100′ 3 Legged Bear Crawl (L2), 50′ 3 Legged Bear Crawl (L1), 100′ Bear Crawl (9 Squat Snatch, 125/75 lbs (L4), 105/65 lbs (L3), 85/55 lbs (L2), 65/45 lbs (L1), 45/35 lbs (*Swap Legs at halfway for 3 Legged Bear Crawl

Rest 5:00

3 rounds

50′ HSW (L4), 25′ (L3), 100′ 3 Legged Bear Crawl (L2), 50′ 3 Legged Bear Crawl (L1), 100′ Bear Crawl (7 Squat Cleans, 145/85 lbs (L4), 125/75 lbs (L3), 105/65 lbs (L2), 85/55 lbs (L1), 65/45 lbs (*Swap Legs at halfway for 3 Legged Bear Crawl

Rest 5:00

3 rounds

50′ HSW (L4), 25′ (L3), 100′ 3 Legged Bear Crawl (L2), 50′ 3 Legged Bear Crawl (L1), 100′ Bear Crawl (5 Squat Clean and Jerks, 165/95 lbs (L4), 145/85 lbs (L3), 125/75 lbs (L2), 105/65 lbs (L1), 85/55 lbs (*Swap Legs at halfway for 3 Legged Bear Crawl

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