CFL #695

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP

90 Sec Row

10 Suitcase DL (R/L)

10 shoulder taps in push up plank R/L

10 Inch Worm

30 plate hops

Strength Phase

Front Squat (Find 1 RM)

Metcon

Metcon (Time)

For Time Of:

27-21-15-9

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs (Burpee Box Jump and Over, 24/20″ (L3/2/1), Step-Ups (Add 1 sec for every rep not completed

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