CFL #697

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

20/15 cal row

10 single leg dumbbell RDL R/L (light)

10 single arm dumbbell press R/L (light)

50’ banded side step R/L

:30 HS Hold

Strength Phase

Bench Press (20 min to find 1 RM)

Metcon

Metcon (Time)

For Time:

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl

15 Squat Snatch, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl

12 Squat Snatch

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl

9 Squat Snatch

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl

Target Time: 11:00

Time cap: 15:00

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