CFL #735

CrossFit Lackland – CROSSFIT

Abigail’s Last WOD before going to college will be this Friday @ 5:30 PM. Please come on out for a great Team WOD, some BBQ and Beverages. There will be “NO” 6:30 pm Class!

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Warm-up

3 rounds:

2:00 Row

20 Plate Hops

50′ Banded Lateral Side Step (R/L)

10 Banded Air Squats

20 Alt Leg V-Ups

Metcon

Metcon (Time)

Metcon (Time)

50 Wallball, 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (50 Burpee Box Jump Overs, 24/20″ (L4), 40 Reps (L3), 30 Reps (L2), 25 Reps (L1), 25 Step-Ups (50 Wallball, 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (

100 Double Unders (Time)

*200 Singles (S)

*Rest 5 min on your own (Each WOD is a separate time)

Metcon (Time)

For Time of:

50 T2B (L4), 45 Reps (L3), 40 Reps (L2), 35 Reps (L1), 30 Reps or 50 Knee-Ups (50 Burpee Box Jump Overs, 24/20″ (L4), 40 Reps (L3), 30 Reps (L2), 25 Reps (L1), 25 Step-Ups (50 T2B (L4), 45 Reps (L3), 40 Reps (L2), 35 Reps (L1), 30 Reps or 50 Knee-Ups (

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