CFL #999

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 (

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