CFL #750

CrossFit Lackland – CROSSFIT

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Warm-up

Spend 10 minutes going over each exercise

Metcon

Metcon (Time)

For Time of:

100 Cal Row

20 KBS, 70/53 lbs (RX), 53/35 lbs (S)

30 D-Ball Slams, 30/20 lbs

Rest 3 min

100 Cals on AAB

20 Burpee Box Jump Overs, 24/20″ (RX), Burpee Step-Up and Overs (S)

30 Pull-Ups (RX), Ring Rows (S)

Rest 3 min

100 m D-Ball Carry, 150/100 lbs (RX), 100/60 lbs (S)

20 D-Ball Cleans, 150/100 lbs (RX), 100/60 lbs (S)

30 Bar Muscle-Ups (RX), 30 Dips (S)

*No Time Cap

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