CFL #1082

CrossFit Lackland – CROSSFIT

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Timeline

00-13: ROMWOD

13-16: WHITE BOARD

16-21: SET UP EQUIPMENT

21-32: GO OVER MOVEMENTS/WARM-UP TO BP WORKING WEIGHT

32-35: RESTROOM BREAK

35-55: METCON

55-60: CLEAN-UP

ROMWOD

https://app.romwod.com/search?length_filters%5B%5D=Under+15+Minutes (13 min)

Skill Work

12 minutes to work up to BP working weight and work on Rope Climbs

Metcon

Metcon (AMRAP – Reps)

AMRAP 20: Bodyweight Benchpress & Legless rope climbs

AMRAP of Bench Press, Body Weight (L4), 90% (L3), 80% (L2), 70% (L1), 60% (3 Seated legless Rope Climbs (L4), Legless Rope Climbs (L3), Rope Climbs (L2), 2 Rope Climbs (L1), 1 Rope Climb or 9 Rope Get-Ups (

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