CFL #765

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

Row 1000m

-then-

10 min AMRAP of:

5 inchworm

20 shoulder taps in push up plank

5 single leg RDL R/L

10 double dumbbell front rack squat (ascending weight each round)

Metcon

Metcon (Time)

2 RFT of:

100 Push Up’s to AbMat (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1/*Start with and every time you break 10 2xDB Hang Squat cleans, 50/35 Lbs (L4), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (*A break is any time you break from a plank position (no resting at bottom)

*Rest 5 min btw sets

Athletes Notes

Time Cap 30 min

*Push ups are ideally done in sets of 15 or more for the majority of the workouts

*Dumbbell Hang Squat Cleans should be unbroken the entire time

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