CFL #782

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY. Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

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Warm-up

2 Rounds:

1:30 AAB

15 Goblet Squats

10 Inchworms

1:00 Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

20 GHD Sit Up (L4), 15 (L3), 20 AbMat Sit-Ups (L2/1/<1)
10 Burpee Pull Up (L4/3/2/1), Burpee to Bar (
Rest 10 min

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

20 Wallballs, 20/14 lbs to 10′ (L4), 9′ (L3), 8′ (L2), 14/10 lbs to 9′ (L1), 14/10 lbs to 8′ (10 Burpee Pull Up (L4/3/2/1), Burpee to Bar (

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