CFL #1163

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/making-gains-short (14 min)

Warm-up

5 min easy pace on AAB

Movement Prep

AAB

30sec easy (40/30 rpm)

60sec mod (65-70/55-60 rpm)

30sec hard (75/65 rpm)

30sec harder (75-80/65-70 rpm)

30sec hardest (85/75 rpm)

2min recovery (50/40 rpm)

Metcon

Metcon (Calories)

5 Rounds for Calories of:

AAB Bike

2min 30sec mod, 65-80/55-70 rpm

2min 30sec easy, 50/40 rpm

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