CFL #733

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice: 10 min max

Metcon

Metcon (Time)

3 RFT of:

200 yard sprint (100 yard out and 100 yard back)

-Rest 5:00 b/t rounds-

This isn’t the same as the obstacle course, but it will simulate the higher intensity and sprint time domain.

Go FAST on the SPRINTS and make them all out.

Metcon (Time)

5 RFT of:

1 pegboard ascent (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 6 Rope Get-Ups (100 double unders (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1), 100 Singles (10 Dumbbell hang split snatches, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/10 Dumbbell hang clean and jerks, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/

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