CFL #845

CrossFit Lackland – CROSSFIT

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

Please see below for this weeks schedule.
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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Strength Phase

Deadlift (Find 1 RM)

Teams of 3:

EMOM for 15 min: Add 20/10 lbs per min. 1 bar per team unless m/f team.

Pick your starting weight……

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

20 min AMRAP of:

15 Burpee Box get over 48″

45/35 Cal Row

15 Bar MU (L4), C2BPU’s (L3), Pull-Ups (L2), Ass’d Pull-Ups (L1), Ring Rows (45 GHD Sit Up (L4), T2B (L3), Knee-Ups (L2), AbMat Sit-Ups (L1/

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