CFL #795

CrossFit Lackland – CROSSFIT

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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/Rest 7:00 b/t

Set 1- 185/115 lbs (L4), 165/105 lbs (L3), 145/95 lbs (L2), 125/85 lbs (L1), 105/75 lbs (Set 2- 155/95 lbs (L4), 135/85 lbs (L3), 115/75 lbs (L2), 95/65 lbs (L1), 75/55 lbs (Set 3- 135/85 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 55/45 lbs (Rest 7:00 between each Set

*Total REPS….

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