CFL #745

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up

10 min AMRAP of:

:30 AAB Bike (Easy)

:15 AAB Bike Sprint

:30 AAB Bike (Easy)

10 Suitcase DB Deadlift (R/L)

15 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

18/14 AAB Cals

6 D-Ball Cleans, 150/100 lbs (L4), 100/60 lbs (L3), 4 Reps, 100/60 lbs (L2), 2 Reps, 100/60 lbs (L1), 6 Reps @ 60/30 lbs (2 Rope Climbs (L3/2), 1 Reps (L1), 4 Rope Get-Ups (

Metcon (Time)

For Time of:

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (25 Bar Facing Burpee

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (50 Wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (50 Wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (25 Bar Facing Burpee

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (

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