CFL #694

CrossFit Lackland – CROSSFIT

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Warm-up

4 Rounds:

1:30 Row

20 Ring Rows

5 Push Ups to Downward Dog Pose (2 second hold)

15 Air Squats

Metcon

Metcon (Time)

For time of:

27-21-15

Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (Strict Pull Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Assisted Strict Pull-Ups (L1), Ring Rows (C2GHRPU’s (All)

Rest 5 min

21-15-9

Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (Strict Pull Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Assisted Strict Pull-Ups (L1), Ring Rows (C2GHRPU’s (All)

Rest 3 min

15-9-6

Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (Strict Pull Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Assisted Strict Pull-Ups (L1), Ring Rows (C2GHRPU’s (All)

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