CFL #812

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

2:00 Row

:30 HS Hold

25 Plate Hops

15 Air Squats

Metcon

Metcon (Time)

For Time:

3 Rounds of:

30 Cals on AAB

10 Power Cleans, 155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (10 Power Cleans, 155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (30 Cals on AAB

Additional Work (On Your Own After Class)

Metcon (Time)

3 RFT of:

500m row

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged BC or 200′ BC or 1 min HSW Work (

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