CFL #736

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!

View Public Whiteboard

Warm-up

3 rounds

1:00 Row

15 sit up

10 kip to swing

5 strict pull up

*10 Min Cap

Metcon

Metcon (Time)

For Time of:

500m Row

15 Bar Muscle Up’s (L4), 12 Reps (L3), 12 Pull-Ups/12 Ring Dips (L2), 12 Assisted PU’s/Dips (L1), 12 Ring Rows/12 Box Dips (500m Row

12 Bar Muscle Up’s (L4), 9 Reps (L3), 9 Pull-Ups/9 Ring Dips (L2), 9 Assisted PU’s/9 Dips (L1), 9 Ring Dips/9 Box Dips (500m Row

9 Bar Muscle Up’s (L4), 6 Reps (L3), 6 Pull-Ups/6 Ring Dips (L2), 6 Assisted PU’s/6 Dips (L1), 6 Ring Dips/6 Box Dips (500m Row

*Time Cap: 17:00

*Rest 3 min

*Take 10 min to work up to Deadlift Working Weight

Metcon (Time)

For Time of:

10-8-6-4-2

Deadlift @ 80% 1 RM (L4), 75% (L3), 70% (L2), 65% (L1), 60% (50-40-30-20-10

GHD Sit Up (L4/3 ONLY), Ab-Mat Sit-Ups (L2/1), 1/2 Reps (*No 1 RM….Find it instead of completing the WOD (ONLY FOR THOSE WHO DO NOT HAVE A 1 RM)

Strength Phase

Deadlift (Find 1 RM (ONLY FOR THOSE WHO DON’T HAVE ONE))

Share