CrossFit Lackland – CROSSFIT
Warm-up
3 rounds:
2:00 Row
50′ Banded Laters Side Step (R/L)
10 Suitcase Deadlift (R/L)
10 DB Windmills (R/L)
10 PVC Pass Throughs
*10 min cap
Then:
10 min working up to working weight for the Power Snatch
Metcon
Metcon (Time)
For Time of:
400 m Run
30 Power Snatch, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/75 lbs (L1), 75/55 lbs or lighter (
90 Lateral Burpee over Bar (L4), 80 Reps (L3), 70 Reps (L2), 60 Reps (L1), 50 Reps (
30 Clean and Jerks, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/75 lbs (L1), 75/55 lbs or lighter (