CFL #707

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation or 5 minutes of shoulder mobility

-Then-

2 rounds:

20 Ring Rows

:30 Bar Hang

20 Sit Ups

1:00 HS Hold

-Then-

Wrist mobility if you need it

*15 min max

Metcon

Metcon (Time)

For Time of:

5-4-3-2-1

Legless Rope Climb (L4), Rope Climbs (L3), 2xRope Get-Ups (L2), Rope Get-Ups (L1/100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl (

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