CFL #754

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (before class)

Then:

2 rounds:

5-7 Strict Pull Ups/Ring Rows

20 Alt Leg V-Ups

:30 HS Hold

5 Empty Barbell Muscle Snatch

5 Empty Barbell OHS

*10 min cap

Then:

Spend 10-15 min working up to Snatch working weight

Metcon

Rocky (Time)

4 RFT of:

5 rope climbs (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 10 Rope Get-Ups (25 GHD Sit Up (L4), 20 Reps (L3), 15 Reps (L2), 10 Reps (L1), 25 AbMat Sit-Ups (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl/200′ Bear Crawl (5 Squat Snatch, 185/125 lbs (L4), 155/95 lbs (L3), 135/75 lbs (L2), 115/65 lbs (L1), 95/55 lbs or lower (Rest 3:00 b/t rounds

*30 min cap

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