CFL #769

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

20 Walking Lunges

10 Single Arm DB Strict Press (R/L)

10 Suitcase DL (R/L)

20 Alt Leg V-Ups

*15 min cap

Metcon

Metcon (AMRAP – Reps)

5 Rounds for AMRAP of:

Max Reps in 2:00

10 Bar Muscle Up’s (L4), 5 Reps (L3), 10/10 C2BPU’s/Ring Dips (L2), PU’s/Ring Dips (L1), 10/10 Ring Rows/Box Dips (15 Weighted GHD, 20/14 lbs (L4), 14/10 lbs (L3), 15 Reps (L2), T2B (L1), Knee-Ups (Max Reps D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3/L2/L1), 60/30 lbs (-Rest 2:00 b/t rounds

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