CFL #770

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

1:00 Row

20 Walking Lunges

10 Single Arm DB Strict Press (R/L)

10 Suitcase DL (R/L)

20 Alt Leg V-Ups

Olympic Lifting

Muscle Snatch (5 Sets of 3 Reps)

Power Snatch (5 Sets of 3 Reps)

*Work in a range you still have a fast pull and quick punch under the bar.

*Working in 73-83% 1RM Power Snatch is a good goal

Metcon

Sunshine (Time)

50/35 Cal Assault Bike

50/35 Cal Row

50/35 Cal Assault Bike

50 Burpee Over Bar (Lateral)

*15 min cap

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