CFL #777

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP of:

10/8 AAB Cals

15 Med-Ball Squats

10 Dumbbell Strict Press, 35/25 lbs (2xDBs)

Metcon

Metcon (Time)

8 RFT of:

250m row

10 Dumbbell Thrusters, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (*2xDB’s

Metcon (Distance)

AMRAP of Meters:

Run with a 20/14 lbs vest (RX), no Vest (S)

*Use the remainder of class to run as far as possible (Time cap is 5 min prior to the end of class)

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