CFL #710

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Warm-up

2 rounds:

2:00 Row

10 InchWorm

20 PVC Pass through

15 Banded Air Squats

Metcon (Time)

3 RFT of:

15 Bar Muscle Up (L4), 10 Reps (L3), 15/15 Pull-ups/Ring Dips (L2), 15/15 Ring Rows/Box Dips (L1), 10/10 RR/BD (15 Bar Facing Burpee

15 Thruster 135/95 (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Target Time: 14:00

Time Cap: 18:00

*Thrusters should be in 1-3 sets

*Stay smooth and consistent sets on bar muscle ups and burpees

Rest 5:00 then start 2nd WOD

Metcon (Time)

3 RFT of:

25 Toes to Bar (L4), 20 Reps (L3), 15 Reps (L2), 10 Reps (L1), 25 Knee-Ups (25 Lateral Burpee Over Bar (L4), 20 Reps (L3), 15 Reps (L2/1/<1)
25 Overhead Squat 115/75 lbs (L4), 105/65 lbs (L3), 95/55 lbs (L2), 85/45 lbs (L1), 75/35 lbs (Time Cap: 16:00

*Overhead squats should be light and done in 1-2 sets

*Stay smooth and consistent sets on toes to bar and consistent pace on burpees, resting at bottom when needed

Share