CFL #997

CrossFit Lackland – CROSSFIT

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Warm-up

3 rds of:

1:30 Row

10 Goblet Squats

10/10 Single Arm Dumbbell Strict Press

5 Strict Pull Ups or 10 Bodyweight Rows

*10 min max

Metcon

Metcon (Time)

Complete 1 Round Every 5 min for 7 sets:

21/16 Cal Row

15 Thruster, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs (9 Bar Muscle Up’s (L4), 9 C2BPU’s/9 Ring Dips (L3), 9 Pull-UPs/9 Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (*Rest until 5

*For Time to NOT include rest time

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