CFL #825

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 (Before Class)

-Then-

2 rounds:

2:00 AAB

100′ Lunges w/KB

25 Goblet Squats

20 PVC Pass Throughs

20 PVC Around the Worlds

Olympic Lifting

Squat Snatch (20 min to find 1 RM)

Metcon

Metcon (Time)

For Time of

5-3-1

Rope Climbs (L4), 4-2-1 Reps (L3), 3-2-1 Reps (L2), 2-2-1 Reps (L1), 1-1-1 reps or 10-6-2 Rope Get-Ups (12-9-6

Squat Snatch @ 70% not to exceed 185/125 lbs

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