CFL #766

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds:

30/20 AAB Cals

50′ Banded Lateral Side Step (R/L)

10 Goblet Squats

5 Strict Pull Ups or Ring Rows

1:00 Plank

Metcon

Metcon (Time)

6 RFT of:

10 Dumbbell Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (100’ HS Walk (L4), 75′ (L3), 50′ (l2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (Rest 3:00 btw rounds

*Dumbbell snatch are ideally fast singles.

*HS walk ideally done in sets of 50′

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