CFL #1157

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/opposite-of-ordinary-short (15 min)

Warm-up

AMRAP 10-15 Minutes

250m Row

10 Single Arm Kettlebell Step Back Lunges (light) (each side)

8 hanging scap retractions

6 kip to swing

4 strict pull ups

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP of:

50’ Double Kettlebell Front Rack Walking Lunge, 53/35 lbs (L3), 35/25 lbs (L2), 25/16 lbs (L1)

30 toes to bar (L3), 20 Reps (L2), 10 Reps (L1), 30 knee-ups (15 Bar Muscle Ups (L3), 15 C2BPU’s + 15 Ring Dips (L2), 15 Pull-Ups + 15 Ring Dips (L1), 15 Ring Rows + 15 Box Dips (-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 100’ Double Kettlebell Front Rack Walking Lunge, 53/35 lbs (L3), 35/25 lbs (L2), 25/16 lbs (L1)

20 toes to bar (L3), 15 Reps (L2), 10 Reps (L1), 20 knee-ups (10 Bar Muscle Ups (L3), 10 C2BPU’s + 10 Ring Dips (L2), 10 Pull-Ups + 10 Ring Dips (L1), 10 Ring Rows + 10 Box Dips (-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 150’ Double Kettlebell Front Rack Walking Lunge, 53/35 lbs (L3), 35/25 lbs (L2), 25/16 lbs (L1)

10 toes to bar (L3), 7 Reps (L2), 5 Reps (L1), 10 knee-ups (5 Bar Muscle Ups (L3), 5 C2BPU’s + 5 Ring Dips (L2), 5 Pull-Ups + 5 Ring Dips (L1), 5 Ring Rows + 5 Box Dips (

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