CFL #737

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

Crossover Symmetry Activation (Before Class)

-Then-

10 min AMRAP of:

1:30 Row

10 PVC Pass Throughs

10 PVC OHS

5-8 Strict Pull Ups

Metcon

Metcon (Time)

For Time of:

21-15-9

Back Squat, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (400-200-100 m Sandbag Run, 45/25 lbs

*Rest 5 min

Metcon (Time)

For Time of:

100-200-400 m Sandbag Run, 45/25 lbs

9-15-21

Back Squats, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (

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