CFL #844

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
30 Dec: Normal Classes
31 Dec: 10 am Only (all other classes are cancelled)
01 Jan: 10 am Only (all other classes are cancelled)
02 Jan: 10 am Only (all other classes are cancelled)
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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Warm-up

800 m Run

Then:

5 min AMRAP of:

5 pull-ups

10 push-ups

15 squats

Metcon

Metcon (Time)

25/20 Cal Row

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cals on AAB

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cal Row

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cals on AAB

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cal Row

Olympic Lifting

Squat Snatch (3 reps @65%, 70%, 75%, 80%, and 85%)

*Use the remainder of the class to complete….or stay later

*Post Heaviest weight achieved for 3 reps (not touch and go)

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