CrossFit Lackland – CROSSFIT
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
