CFL #1091

CrossFit Lackland – CROSSFIT

*Please don’t forget this Saturday, 24 Oct 2020 at 1030am, Melody and Steve from The Tactical Kitchen ( will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

View Public Whiteboard

ROMWOD (23 min)

Skill Work

5 min working on Rope Climbs

Movement Prep

2 Rounds of:

10/7 Cals on AAB

1 Rope Climb

50′ DBall Carry

*Start WOD NLT :35 min into class


Metcon (Time)

For Time of:

400m Run (L3/2/1), 200 m Run (150m Sled Push, 135/105 lbs (L3), 90/70 lbs (L2), 45/35 lbs (L1), 25/00 lbs (25 Rope Climbs (L3), 20 (L2), 15 (L1), 10 reps or 50 Rope Get-Ups (Target Time: sub 15 minutes

Time Cap: 25 minutes


This workout will target our midline, cardiovascular system and grip!


Run: Hold a steady 80-85% effort on the run.

Sled Push: Use a moderate/heavy weight you can consistently walk 50′ at without having to stop

Rope Climbs: Keep a steady pace 3 to 4 reps per minute. Get the jump and high feet on pulls to save your shoulders