CFL #748

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation: (Before Class)

-then-

10 min AMRAP

1:00 bike

50′ banded side step R/L

10 half kneeling single arm dumbbell press R/L

Metcon

Metcon (Time)

For Time of:

100 Strict HSPU’s (L4), 70 Reps (L3), 100 HSPU’s (L2), 70 Reps (L1), 100 DB Presses, 35/25 lbs (*50 Double Unders/Singles every time you break

Metcon (AMRAP – Rounds and Reps)

AMRAP of:

Squat Clean and Jerk (5 Reps Every 3:00 until Failure)

Start @155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/55 lbs (L1), 85/45 lbs (

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