CFL #777
CrossFit Lackland – CROSSFIT
Warm-up
12 min AMRAP of:
10/8 AAB Cals
15 Med-Ball Squats
10 Dumbbell Strict Press, 35/25 lbs (2xDBs)
Metcon
Metcon (Time)
8 RFT of:
250m row
10 Dumbbell Thrusters, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (
Metcon (Distance)
AMRAP of Meters:
Run with a 20/14 lbs vest (RX), no Vest (S)
*Use the remainder of class to run as far as possible (Time cap is 5 min prior to the end of class)