CFL #968

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 Row or AAB

50 Single Unders

50′ KB Lateral Side Step (Each Way)

50′ KB Monster Walk (Forward/Backward)

15 Goblet Squats (light)

-Then-

Warm Up to Squat Clean Weight

Metcon

Metcon (Time)

6 Sets for time:

100 Double Under (L4), 75 reps (L3), 50 reps (L2), 25 reps (L1), 100 Singles (25/20 Cal Assault Bike

5 Squat Cleans, 225/155 lbs (L4), 205/105 lbs (L3), 185/75 lbs (L2), 165/55 lbs (L1), 145/35 lbs or lighter (-Rest 1:1 B/T Sets-

Beginners

Day 1 Beginner’s: Baseline (Time)

500 m row (RX), 250 m (S)

40 Squats (RX), 20 Reps (S)

30 Abmat Situps (RX), 15 Reps

20 Chest to Ground Hand Release Push Ups (RX), 10 Reps (S)

10 Pull-Ups (RX), 10 Ring Rows (S)

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