CFL #909

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and are quarantined to your quarters, we will provide you a daily WOD to do at home. We wouldn’t want you dying from a Virus when you can die from a WOD!

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Warm-up

10 min AMRAP of:

2:00 Bike

50′ Lateral Lunges (R/L)

50′ Alt Lunges

10 Goblet Air Squats

5 Inchworms

Strength Phase

Bench Press (20 min to find 1 RM)

Metcon

Metcon (Time)

3 RFT of:

30/24 AAB Cals

30 Back Squat, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), Air Squats (

CoronaVirus Quarantine WOD

Metcon (Time)

5 RFT of:

400 m Run

30 Air Squats

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