CFL #856

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

1 min row

10 pull-ups/ring rows

10 push ups

10 banded lat pull-downs

Strength Phase

Bench Press (20 min to find 1 RM)

Metcon

Metcon (Time)

3 RFT of:

10 strict toes to bar (L4), T2B (L3/2), Knees to Elbow (L1), Knee-Ups (10 Alternating DB (1) Front Rack Box Step ups, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/00 lbs (1:00 Dball bear hug hold, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2/L1/

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