CFL #887

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

3:00 Machine of your choice

5 Strict Pull-Ups or Ring Rows

10 Air Squats

10 Banded Lat Pull-Downs

Strength Phase

Deadlift (5 sets of 3 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

• 20 pull-up (RX), Ring Rows (S)

• 30 push-ups

• 40 sit-ups

• 50 squats

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