CrossFit Lackland – CROSSFIT
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 (
