CFL #811

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

1:30 Row

20 Alt V-Ups

20 Hip Bridges

5 Strict Pull Ups

Metcon

Metcon (Time)

For Time of:

75 GHD Sit Ups (L4), 50 Reps (L3), 25 Reps (L2), 75 ABMAT Sit-Ups (L1), 50 ABMAT Sit-Ups (50 Cal Row

25 Bar Muscle Ups (L4), 20 Reps (L3), 15 Reps (L2), 25 Pull-Ups & 25 Ring Dips (L1), 25 Ring Rows & 25 Box Dips (

Strength Phase

Front Squat 1×75 (AMRAP – Rounds)

Front Squat:

1×75 @135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (*no more than 1 breathe at the top of each rep

*every time you break you have to rest for 1 minute

*record number of rounds

*This is about consistent reps moving with quality form over fast sets

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