CFL #1161

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/bring-even-more-short

Warm-up

AMRAP 10 Minutes

250m Row

8 Lateral box step ups (each side)

8 hanging scap retractions

4 kip to swing

4 strict pull ups

4 inchworms

4 burpees

4 up downs (burpee without push up portion)

Movement Prep

1 Set: (at workout pace)

8 AAB Cals

6 Bar-facing burpees

4 Chest to bar pull ups

Metcon

Metcon (Time)

21-18-15-12-9-6-3

AAB Cals

Bar-facing burpees

Chest to bar pull ups (L3), PU’s (L2), Ass’d PU’s (L1), Ring Rows (

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