CFL #1149

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201230-full-body (21 min)

Warm-up

10 Min AMRAP of:

1:00 AAB

7 lateral lunges (each side)

7 push ups

7 single arm dumbbell thrusters (light) (each side)

Movement Prep

1 Set: (at workout pace)

5 Wall Balls (at workout weight 1)

4 Thrusters (at workout weight 1)

3 Wall Balls at workout weight 2)

2 Thrusters at workout weight 2)

Metcon

Metcon (Time)

2 RFT of (Including Rest):

25 Wall Balls, 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 16/10 lbs @ 10/9′ (L1), @ 9/8′ (20 Thrusters, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (15 Wall Balls, 30/20 lbs @ 10/9′ (L4), 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 16/10 lbs @ 10/9′ (L1), @ 9/8′ (10 Thrusters, 115/75 (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Target time each set: 3 minutes 30 seconds

Time cap each set: 5 minutes (not including rest)

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