CFL #815

CrossFit Lackland – CROSSFIT

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Warm-up

20 Cal Bike

2 min Foam Roll-Out

10 glute ham raises

20 GHD Sit Ups

20 Goblet Squats

Metcon

Metcon (Time)

For Time of:

8 rounds of:

5 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/10 Push Up

15 Air Squat

Then:

4 rounds of:

10 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/20 Push Up

30 Air Squat

Then:

2 rounds of:

20 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/40 Push Up

60 Air Squat

Then:

1 round of:

40 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/80 Push Up

120 Air Squat

*25 min cap

*Goal is <20 min

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