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CFL #848

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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ROMWOD

Metcon

Metcon (Time)

10 RFT of:

400m Run

Rest 1 min

*30 min cap

CFL #847

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
02 Jan: 10 am Only (all other classes are cancelled)
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

View Public Whiteboard

Olympic Lifting

Hang Power Clean (10 min to find 2 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP of:

Buy in

200m Sled Push, 45/25 lbs (RX), 25/00 lbs (S) *100m Each

Then AMRAP of:

10 Reps of ea: *Divide reps as req’d

PHSPU (L4), Def HSPU, 45/25 lbs plates (L3), HSPU’s (L2), Wall-Walks (L1), 20xC2GHRPU’s (Box Jump and Overs, 48″ (L4/3), Box Get-Overs (L2/L1/T2B (RX), Knee-Ups (S)

Then:

Cash Out: (Must complete prior to 25 minutes is up…..or AMRAP doesn’t count)

200m Sled Push, 45/25 lbs (RX), 25/00 lbs (S) *100m Each