CFL #729

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:30 bike

20 hip ext

10 cossack squat R/L

10 single arm upright row R/L

*10 min cap

Olympic Lifting

Squat Snatch (Spend 20 minutes working up to METCON weight)

Metcon

Metcon (Time)

4 RFT of:

400m run

3 legless rope climbs (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 9 Rope Get-Ups (7 squat snatches 185/130 (L4), 135/95 lbs (L3), 95/65 lbs (L2), Power Snatches, 95/65 lbs (L1), 65/35 lbs (*Legless Rope Climb should ideally be done in 2:00 or less each set

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