CFL #981

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:30 AAB or Row

50′ KB Lateral Side Step (Each Way)

50′ KB Monster Walk (Forward/Backward)

15 KB Goblet Squats

1:00 Handstand Hold

Strength Phase

Back Squat (25 min to find 1 RM)

Metcon

Metcon (Time)

27-21-15-9

Front Squat, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs or lighter (*100’ Handstand walk after each set (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ 3-Legged BC or Bear Crawl (

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