CrossFit Lackland – CROSSFIT
Warm-up
15:00 Clock
1:30 Row (Increase pace each round)
50 Single Unders
10 Goblet Squats
10 DB Single Arm Strict Press (R/L)
Metcon
Metcon (AMRAP – Reps)
Complete 3 Sets of:
7 min AMRAP of:
3, 6, 9, 12…
Bench
Strict Pull Up’s (L4), Pull-Ups (L3), Assisted Pull-Up’s (L2), Ring Rows (L1/
Set 1- 185/115 lbs (L4), 165/105 lbs (L3), 145/95 lbs (L2), 125/85 lbs (L1), 105/75 lbs (
*Total REPS….