CFL #854

CrossFit Lackland – CROSSFIT

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Warm-up

500 m Row

Then 3 rds of:

25 squats

20 sit-ups

15 push-ups

Metcon

Oh Crap….It’s Karen’s Eval Twin (Time)

For Time of:

150 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (*EMOM Complete that number of Burpees (min 1=1 rep, min 2=2 reps, etc).

*Restarting at 1 rep at minute, 11)

**20 min cap

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 Alt DB Snatch, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/10 Alt Overhead DB Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/

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