CFL #723

CrossFit Lackland – CROSSFIT

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Warm-up

10:00 AMRAP of:

5-7 Strict Pull Ups or Ring Rows

10 DB Snatch (Start light and ascend in weight each round)

10 Hip Bridges

Metcon

Metcon (Time)

3 RFT of:

10 Bar Muscle Up (L4), Strict Pull-Ups/Ring Dips (L3), Pull-Ups/Dips (L2), Assisted Pull-Ups/Dips (L1), Ring Rows/Box Dips (10 Dumbbell Snatch 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (

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