CFL #702

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

2:00 AAB

10 Single Leg RDL (R/L)

1:00 HS Hold

1:00 Plank

Olympic Lifting

Clean (3 sets of: 3@75%, 2@78%, 1 @82%)

*Add weight each set if you can while maintaining good form.

*Post heaviest weight achieved for 1 rep

*20 min cap

Metcon

Metcon (Time)

2 RFT of:

12-9-6

D-Ball Clean 150/100 lbs (L4/3), 100/60 lbs (L2/1), 60/30 lbs (PHSPU (L4), 4/3″ Def HSPU (L3), HSPU’s (L2), 1/3 Wall-Walks (L1), Seated DB Press, 35/25 lbs (30-24-20

T2B (L4/3), 2/3 reps (L2), 1/2 reps (L1), Knee-Ups (Push Up’s

Rest 5 min b/t rounds

*Workout moves straight through as written. 12-9-6 D-Ball clean/PHSPU directly into 30-24-20 T2B/Push Up. Rest 5 min then repeat.

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