CFL #1083

CrossFit Lackland – CROSSFIT

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Timeline

00-16: ROMWOD

16-20: WHITE BOARD

20-25: SET UP EQUIPMENT

25-35: GO OVER MOVEMENTS/WARM-UP

35-38: RESTROOM BREAK

38-55: METCON

55-60: CLEAN-UP

ROMWOD

https://app.romwod.com/routine/big-picture (16 min)

Skill Work

5 min to set up all equipment/10 min to go over each movement and complete 3 – 5 reps at working weight/movement

Metcon

Metcon (Time)

For time:

10 overhead squats, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 65/45 lbs (10 box jump-overs, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), Step-Ups 24/20″ (L1), Step-Ups 20/16″ (10 thrusters (Same Weight)

10 power cleans (Same Weight)

10 toes-to-bars (L3), Knee-Ups (L2), AbMat Sit-Ups (10 burpee muscle-ups (L4), burpee bar muscle-ups (L3), 10 c2bpull-ups/10 ring dips (L2), 10 pull-ups/10 ring dips (L1), 10 ring rows/10 box dips (10 toes-to-bars (Same Scaling)

10 power cleans (Same Weight)

10 thrusters (Same Weight)

10 box jump-overs (Same Scaling)

10 overhead squats (Same Weight)

*10 to 15 minute range, w/12 min being optimum

*17 min time cap

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