CrossFit Lackland – CROSSFIT
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 (
*For Time to NOT include rest time