CFL #783

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

1000m (increase pace every 250m)

Metcon

Front Squat (Front Squat 5-3-1-1-1-1-1)

*The 5 and 3 should be working weights that are smooth

*continue to build through the 5×1. Anything in the 90-95% range is solid.

*25 min cap

Metcon (Distance)

20 min AMRAP on C2 Row of:

300m Mod-Fast

400m Mod-Faster

300m Mod-Fast

*Rest :30 b/t ea set

*Try to hold the same pace for the 300s each set.

*The 400m should be the fastest pace each set.

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