CFL #1155

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/the-very-best-you-short (15 min)

Warm-up

Spend 10-15 min warming up to Oly Lifting weights

Metcon

Metcon (AMRAP – Reps)

23 min AMRAP of:

0:00-3:00

Run 400m (RX), 200m (S)

Max Rope Climbs (RX), Rope Get-Ups (S)

-Rest 1:00-

4:00-7:00

Run 400m (RX), 200m (S)

Max Clean and jerks, 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs (-Rest 1:00-

8:00-11:00

Run 400m (RX), 200m (S)

Max Power Snatches 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs (-Rest 1:00-

12:00-15:00

Run 400m (RX), 200m (S)

Max Rope Climbs (RX), Rope Get-Ups (S)

-Rest 1:00-

16:00-19:00

Run 400m (RX), 200m (S)

Max Clean and jerks, 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs (-Rest 1:00-

20:00-23:00

Run 400m (RX), 200m (S)

Max Power Snatches 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs (*Run does not count towards reps

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