CFL #817

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Warm-up

3:00 easy AAB

1:00 quad smash R/L

2:00 couch stretch R/L

3:00 lacrosse ball trap (Upper, Middle, Lower) R/L

2:00 Thoracic Spine Reach overhead on foam roller roll out

Then:

2 min AMRAP of T2B or Knees to Chest

Olympic Lifting

Metcon (AMRAP – Reps)

Clean and Jerk

Every 3:00

10@155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (10@185/125 lbs (L4), 175/115 lbs (L3), 165/105 lbs (L2), 155/95 lbs (L1), 145/85 lbs or lighter(10@205/145 lbs (L4), 195/135 lbs (L3), 185/125 lbs (L2), 175/115 lbs (L1), 165/105 lbs or lighter (10@225/155 lbs (L4), 215/145 lbs (L3), 205/145 lbs (L2), 195/135 lbs (L1), 185/125 lbs or lighter (10@205/145 lbs (L4), 195/135 lbs (L3), 185/125 lbs (L2), 175/115 lbs (L1), 165/105 lbs or lighter (10@185/125 lbs (L4), 175/115 lbs (L3), 165/105 lbs (L2), 155/95 lbs (L1), 145/85 lbs or lighter(10@155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (

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