CFL #755

CrossFit Lackland – CROSSFIT

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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 (400 m Run

90 Lateral Burpee over Bar (L4), 80 Reps (L3), 70 Reps (L2), 60 Reps (L1), 50 Reps (400 m Run

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 (400 m Run

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