CFL #703

CrossFit Lackland – CROSSFIT

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Warm-up

1:30 Easy Effort Assault Bike

:30 Hard effort Assault Bike

1:30 Easy Effort Assault Bike

:30 Hard effort Assault Bike

15 Air Squats

10 V-Ups

10 DB Upright Rows (R/L)

Olympic Lifting

Squat Snatch (25 min to find 1 RM)

Metcon

Metcon (Time)

For time of:

3 rounds:

15 Thrusters 95/65 (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (3 rope climb (L3), 2 reps (L2), 1 rep (L1), 6 Rope Get-Ups (3 rounds:

15 Bar Facing Burpee

3 rope climb (L3), 2 reps (L2), 1 rep (L1), 6 Rope Get-Ups (

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