CFL #700

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP of:

0:30 plank

0:30 side plank R/L

20 Ring Rows

10 Single Arm DB Strict Press (R/L)

1:00 AAB

Metcon

Metcon (Time)

For Time of:

50 GHD Sit Up (L4), 35 (L3), 25 (L2), 15 (L1), 50 AbMat SU’s (5 Legless Rope Climb (L4), 3 Reps (L3), 5 Rope Climbs (L2), 3 Reps (L1), 1 RC or 10 Get-Ups (50 Strict HSPU (L4), 35 reps (L3), 50 HSPU’s (L2), 35 Reps (L1), 15 Wall-Walks or 50 DB presses, 35/25 lbs (50 GHD Sit Up (L4), 35 (L3), 25 (L2), 15 (L1), 50 AbMat SU’s (5 Legless Rope Climb (L4), 3 Reps (L3), 5 Rope Climbs (L2), 3 Reps (L1), 1 RC or 10 Get-Ups (Time Cap: 15:00

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