CFL #1160

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210112-leg-day (23 min)

Warm-up

Ten minutes to:

1×5 reps w/45 lbs

1×5 reps w/45 lbs w/5 sec pause at bottom

1×5 reps @50%

1×5 reps @60%

Then start 20 min clock to find Heavy 1 RM

1×3 reps @70%

1×2 reps @80%

1×2 reps @85%

1×1 reps @90%

1×1 reps @95%

1×1 reps @100%+

Strength

Front Squat (20 min find heavy 1 RM)

Front Squat (5 sets x 3 reps @78% 1RM Front Squat, Every 90 sec)

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