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.

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

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

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

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