CFL #858

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

100′ Alt Walking Lunges

10 Suitcase DL (R/L)

:30 sec calf stretch (R/L)

Strength Phase

Split Jerk (Find 1 RM (15 min))

Metcon

Metcon (Time)

For Time of:

150′ 2x Dumbbell Front Rack Lunge Walk, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/5 lbs (30 D-Ball Cleans, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2/L1/150′ 2x Dumbbell Front Rack Lunge Walk, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/5 lbs (

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