CrossFit Lackland – CROSSFIT
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 (
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 (