CFL #1171

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210118-full-body (24 min)

Movement Prep

Work on any gymnastic skill for 7-10 min

1 set (at workout pace/scaling option)

1 Rope Climbs

8 Push Ups

*Start METCON no later than 34 min into class

Metcon

Metcon (AMRAP – Reps)

For Total Reps

AMRAP 4 Minutes

2 Rope Climbs (L3), 1 Rep (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (16 Chest to Ground Hand Release Push Ups (L3), 8 Reps (L2), 4 Reps (L1), 2 Reps (8 Strict Pull Ups (L3), 4 Reps (L2), 8 Pull-Ups (L1), 8 Ring Rows (8 Strict Handstand push ups (L4), 4 Reps (L3), 8 HSPU’s (L2), 4 Reps (L1), 8 Seated DB Press, 35/25 lbs (4 Muscle ups (L4), 2 Muscle Ups (L3), 8 Ring Dips (L2), 4 Ring Dips (L1), 8 Assisted Ring Dips or Box Dips (16 Pistols (L4), 8 Reps (L3), 32 Air Squats (L2), 16 Reps (L1/4 Bar Muscle Ups (L4), 2 Reps (L3), 4 Pull-Ups (L2), 2 Pull-Ups (L1), 8 Ring Rows (8 Handstand push ups (L3), 4 Reps (L2), 4 Wall-Walks (L1), 2 Wall-Walks or 8 Seated DB Press, 35/25 lbs (

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