CFL #805

CrossFit Lackland – CROSSFIT

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Warm-up

4 rounds:

15/12 Cal Row

15 Ring Rows

25 Plate Hops

10 Jumping Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

24 WallBall 20/14 lbs @ 10′ (L3), @ 9′ (L2), 8′ (L1), 14/10 lbs @ 9/8′ (8 Strict Pull Up (L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (
Rest 5 min

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

12 Box Jumps, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), Step-Ups 24/20″ (8 Front Squats, 185/135 lbs (L4), 165/115 lbs (L3), 145/105 lbs (L2), 125/85 lbs (L1), 105/75 lbs or lighter (

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