CrossFit Lackland – CROSSFIT
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 (
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 (
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 (