CFL #802

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 Row

10 Push Ups to Downward Dog Pose

50′ KB Lateral Side Step (R/L)

10 Goblet Squats

Metcon

Metcon (Time)

27-21-15-9 RFT of:

Cal Row

Bar Facing Burpee
15 min cap

No Rest….

Metcon (Time)

27-21-15-9 RFT of:

Cal Row

Thruster 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1/
15 min cap

No Rest….

Metcon (Time)

50 GHD Sit Ups (L4), 40 Reps (L3), 30 Reps (L2), 50 Ab Mat Sit-Ups (L1), 25 Reps (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ or HS Progression on Wall (L1), 100′ 3-legged Bear Crawl or 200′ Bear Crawl (50 T2B (L4), 40 Reps (L3), 30 Reps (L2), 50 Ab Mat Sit-Ups (L1), 25 Reps (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ or HS Progression on Wall (L1), 100′ 3-legged Bear Crawl or 200′ Bear Crawl (
15 min cap

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