Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Clean (Teams of 4 have 10 min to find 1 RM)

*Squat or Power

Metcon

Metcon (Time)

Teams of 4 Complete for Time:

30-20-10

Syncro Assault Bike Calorie

Syncro Toes-to-rings (RX), Ring Knee-Ups (S)

*2 athletes will complete 1 Set of AAB Cals and T2R. Once they complete 30 reps, then the other 2 Team members will complete 30 reps of each. Then same for 20 and 30.

*14 min Cap

*Rest 1 min and start 2nd Metcon at 15 minutes

Metcon (Time)

Teams of 4 Complete for Time:

15-10-5

Syncro Burpee to Rings (at least 6″ out of reach)

Synchro Overhead Squats, 135/95 lbs (RX), 95/65 lbs or Lighter (S)

*2 athletes will complete 1 Set of Burpees and OHS. Once they complete 15 reps, then the other 2 Team members will complete 15 reps of each. Then same for 10 and 5.

*Time Cap 10

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