CFL #693

CrossFit Lackland – CROSSFIT

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Warm-up

AMRAP 12:

15/12 Cal Assault bike

50 Heavy Rope Single Unders or 100 DU’s or 150 Singles

10 InchWorms

20 Hip Bridges

Strength Phase

Deadlift (25-30 min to find 1 RM)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP of

AMRAP 4:00

25/20 AAB Cals (L3), 20/15 Cals (L2), 15/10 Cals (L1)

20 Burpee Box Jump Over 24/20′ (L3/2), 20/16″ (L1), 20/16″ Step-Ups (Max Reps Rope Climbs (L3/2/1), Rope Get-Ups (-Rest 4:00-

AMRAP 4:00

25/20 AAB Cals (L3), 20/15 Cals (L2), 15/10 Cals (L1)

20 Burpee Box Jump Over 24/20′ (L3/2), 20/16″ (L1), 20/16″ Step-Ups (Max Reps Rope Climbs (L3/2/1), Rope Get-Ups (

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