CFL #696

CrossFit Lackland – CROSSFIT

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10 min Warm-Ups

1:00 AAB

20 Alt Leg V-ups

15 Air Squats


Front rack mobility if you need it


Metcon (Time)

4 RFT of:

15 Thruster, 95/65 lbs (L3/2), 85/55 lbs (L1), 75/45 lbs (15 Cal Row

30 GHD Sit Ups (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 30 AbMat Sit-Ups (15 Cal AAB

15 Thruster

-rest 3:00 b/t rounds-

Time Cap each round: 7:00 (Ea athlete is on their own time. Include rest time in final score.

*Thrusters should be unbroken each set

*GHDs should be done in 1-2 sets

*Scale weight on thruster first and/or reps of GHD to finish in time cap