CFL #818

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

10 min AMRAP of:

15/12 Cal Row

30 Plate Hops

20 Alt Leg V-Ups

10 Hip Bridges

Metcon

Metcon (Time)

2 RFT of:

27-21-15-9

Toes to Bar (RX), Knees to Chest (S)

Bar Facing Burpee

*Rest 5 min b/t Rds

Strength Phase

Front Squat (5 sets of 5 reps 75 to 80% (rest 2 min b/t sets))

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