CFL #823

CrossFit Lackland – CROSSFIT

Please Note: There will be no 6:30 pm class Friday Night, nor any classes on Saturday due to the Competition at CrossFit Lobo. Please come and join us for some fun.

View Public Whiteboard


Crossover Symmetry Activation (Before Class)


3 Rounds:

50′ Lateral Side Step w/KB (R/L)

50′ Monster Walk w/KB (Forward/backward)

10 Goblet Squats

10 KB single arm press R/L

0:30 Handstand hold

*10 min cap

Olympic Lifting

Power Clean (30 min to find 1 RM)


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:

8 Parallette HSPU (L4), Deficit HSPU, 4″/2″ (L3), HSPU’s (L2), 2xC2GHRPU’s (L1), Seated DB Press, 35/25 lbs (4 Power Cleans @ 70% 1 RM not to exceed 225/155 lbs