CFL #866

CrossFit Lackland – CROSSFIT

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ROMWOD

Coaches Choice: 20 min or less

Strength Phase

Shoulder to Overhead (10 min to Work up to Heavy 1 RM )

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

3/2 Legless Rope Climbs (L4), 2/1 Legless RC’s (L3), 3/2 Rope Climbs (L2), 2/1 RC’s (L1), 9/6 Rope Get -Ups (12 Shoulder to Overhead, 135/85 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 55/35 lbs (48 Zeus Double unders (L4), 48 DU’s (L3), 24 DU’s (L2), 24 DU Attempts (L1), 48 Singles (

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