CFL #1080

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/live-your-dreams (16 min)

Movement Prep

5 min AMRAP of:

5 Cals on AAB

4 KBS

3 PU’s/Ring Rows

Metcon

Metcon (Time)

Run 1,600 meters (12 min max)

63 kettlebell swings, 70/53 lbs (L4), 53/35 lbs (L3), 35/25 lbs (L2), 25/16 lbs (L1), 25/12 lbs (36 pull-ups (L4), 30 Reps (L3), 24 Reps (L2), 18 Reps (L1), 36 Ring Rows (Run 800 meters (6 min max)

42 kettlebell swings

24 pull-ups (L4), 20 Reps (L3), 16 Reps (L2), 12 Reps (L1), 8 Ring Rows (Run 400 meters (3 min max)

21 kettlebell swings

12 pull-ups (L4), 10 Reps (L3), 8 Reps (L2), 6 Reps (L1), 4 Ring Rows (

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