CFL #864

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds:

2:00 Row

5 Strict pull ups into 10 kip to swing or Ring Rows

20 Alt Leg V-ups

20 Hip Bridges

10 Inchworms

Olympic Lifting

Hang Squat Snatch (20 min to Find 3 RM)

*Beginners: Work on Hang Power Snatch
Spend 10 to 15 minutes working on Snatch skill work

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP of:

5 T2B (RX), Knee-Ups (S)

1 Muscle Up (L4), 2 Bar MU (L3), 3 C2BPU’s (L2), 4 Pull-Ups (L1), 5 Ring Rows (

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