CFL #810

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 Rounds:

50′ Goblet Hold Lateral Side Step (R/L)

50′ Goblet Hold Monster Walk (Forward/backward)

10 Goblet Squats

15 ring row

25 plate hop

Metcon

Metcon (Time)

3 RFT of:

3/2 Rope Climbs (L3), 2/1 (L2), 4 Rope Get-Ups (L1)

4 Squat Cleans, 245/165 lbs (L4), 225/145 lbs (L3), 205/125 lbs (L2), 185/95 lbs (L1), 155/65 lbs or lighter (

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