CrossFit Lackland – CROSSFIT
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 (
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