CFL #839

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
23 Dec: Normal Classes
24 Dec: 10 am Only (all other classes are cancelled)
25 Dec: 10 am Only (all other classes are cancelled)
26 Dec: 10 am Only (all other classes are cancelled)
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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Warm-up

3 rounds:

50 Single Unders

5 Strict Pull Ups into 10 Kip to Swings

20 Alt Leg V-Ups

20 Alt Shoulder Taps (Total)

Metcon

Metcon (Time)

For Time of:

100 Double Unders (RX), 100 Singles (S)

15 Bar Muscle Ups (L4), 15 C2BPU’s & 15 Ring Dips (L3), 15 Pull-Ups & 15 Ring Dips (L2), 15 Ass’d Pull-Ups & 15 Ass’d Ring Dips (L1), 15 Ring Rows & 15 Box Dips (100 Double Unders (RX), 100 Singles (S)

12 Bar Muscle Ups (L4), 12 C2BPU’s & 12 Ring Dips (L3), 12 Pull-Ups & 12 Ring Dips (L2), 12 Ass’d Pull-Ups & 12 Ass’d Ring Dips (L1), 12 Ring Rows & 12 Box Dips (100 Double Unders (RX), 100 Singles (S)

9 Bar Muscle Ups (L4), 9 C2BPU’s & 9 Ring Dips (L3), 9 Pull-Ups & 9 Ring Dips (L2), 9 Ass’d Pull-Ups & 9 Ass’d Ring Dips (L1), 9 Ring Rows & 9 Box Dips (

Strength Phase

Shoulder to Overhead (Find 1 RM (Use remainder of class time))

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