CFL #756

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

1:30 Assault Bike

20 Ring Rows

10 Kip to Swing

20 Banded Pull Aparts

*10 min cap

Strength Phase

Bench Press (3 sets of 10 reps)

*Choose moderate weights you can keep unbroken for all three sets

Weighted Pull-ups (3 Sets of 10 Reps)

*Choose moderate weights you can keep unbroken for all three sets

Metcon

Mickey (Time)

24/18 Cal Assault Bike

8 Bar Muscle Up (L4), 6 Reps (L3), 8/8 Pull-Ups/Dips (L2), 6/6 Pull-Ups/Dips (L1), 8/8 Ring Rows/Box Dips (20/14 Cal Assault Bike

6 Bar Muscle Up (L4), 4 Reps (L3), 6/6 Pull-Ups/Dips (L2), 4/4 Pull-Ups/Dips (L1), 6/6 Ring Rows/Box Dips (16/10 Cal Assault Bike

4 Bar Muscle Up (L4), 2 Reps (L3), 4/4 Pull-Ups/Dips (L2), 2/2 Pull-Ups/Dips (L1), 4/4 Ring Rows/Box Dips (

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