CFL #809

November 14, 2019
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CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation before Class

-then-

3 rounds

1 min Row

6 inchworm

9 lateral box step up R/L

12 goblet squats

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP (Reps) of:

4:00 AMRAP

500/450m Row

15 Burpee Box Jump Over, 24/20″ (L3), 20/16″ (L2), Step-Ups 24/20″ (L1), Step-Ups (Max Reps Thruster, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (-Rest 1:00 b/t sets- (after 4 min)

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Categories: W.O.D.