CFL #771

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP of:

15/12 Cal Row

10 Empty BB Deadlift

10 Empty BB Muscle Clean

10 Empty BB Push Press

*Add light weight each round

Metcon

Metcon (Time)

3 Rounds for Time:

12 Deadlift, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/55 lbs (L1), 75/45 bs (9 Hang Clean, Same WT

6 Shoulder to Overhead, Same WT

*10 min cap

*Rest until 10 min on the clock

Metcon (Time)

3 Rounds for Time of:

12 Deadlift 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 lbs (L1), 105/55 lbs (9 Hang Clean , Same Wt

6 Shoulder to Overhead, Same Wt

*10 min time cap

*Rest until 20 min on the clock

Metcon (Time)

3 Rounds for Time of:

12 Deadlift 205/145 lbs (L4), 185/125 lbs (L3), 165/105 lbs (L2), 145/85 lbs (L1), 125/65 lbs (9 Hang Clean, Same Wt

6 Shoulder to Overhead, Same Wt

*10 min cap

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