CFL #701

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds or 10 min AMRAP of:

20/15 Cal Row

50 Single Under

20 Alt Leg V-ups

5 Strict Pull Ups/Ring Rows

Strength Phase

Overhead Squat (Find 1 RM)

Metcon

Metcon (Time)

For Time of:

100-80-60-40-20

Double Unders (L4/3/2/1), 2xSingles (50-40-30-20-10

GHD Sit Up (L4), 45/35/25/15/5 reps (L3), 40/30/20/10/5 reps (L2), 50/40/30/20/10 AbMat Sit-Ups (L1), 40/30/20/10/5 reps (

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