CFL #863

CrossFit Lackland – CROSSFIT

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Warm-up

4 rounds:

1:30 Bike

50′ Lateral Side Step w/KB (R/L)

50′ Monster Walk w/KB (Forward/Backward)

10 Deadlifts, 95/65 lbs (ascend in weight each round)

Skill Work

Deadlift (10 min)

Metcon

Metcon (Time)

3 RFT of:

40/30 Cals on the AAB

10 Deadlift, 315/225 lbs (L4), 275/195 lbs (L3), 225/155 lbs (L2), 185/125 lbs (L1), 135/95 lbs or Lighter (

Extra Work

Metcon (AMRAP – Rounds and Reps)

20 AMRAP of

25/20 Cals on the C2

50 Air Squat

25 Push Up

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