CFL #874

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

10/8 cals on AAB

10 Push-Ups

10 PVC Pass Throughs

10 PVC Around The Worlds

Strength Phase

Bench Press (3-3-3-3-3)

15 min to work up to a heavy set of 3 reps then complete 4 more sets at that weight (all 5 sets should be completed at the same weight)

Metcon

Metcon (Time)

For Time of:

30/25 cal Assault Bike

15/12 Bar Muscle Up (L4), C2BPU’s + Ring Dips (L3), Pull-Ups + Ring Dips (L2), Assisted Pulls + Assisted Ring Dips (L1), Ring Rows + Box Dips (30/25 cal Assault bike

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