CrossFit Lackland – CROSSFIT
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Warm-up
15 Minute Clock:
1:30 Machine
50′ Goblet Lateral Side Step (Each Way)
15 Goblet Squats
10 PVC Pass Throughs
10 PVC Around the Worlds
Then:
Work up to working weight for OHS
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP of:
3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (21 overhead squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs or lighter (3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (15 overhead squat, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (9 overhead squat 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/55 lbs or lighter (