01 Mar 2021
CrossFit Lackland – CROSSFIT
ROMWOD
https://app.romwod.com/routine/formidable-short
Warm-up
10 min AMRAP of:
1:30 Cardio (Your choice)
8 lateral box step ups (each side)
8 empty bar presses
4 strict pull ups
Movement Prep
1 set (at workout pace)
2 Thrusters (at workout weight)
2 Strict Weighted Pull Ups (at workout weight)
Metcon
Metcon (Time)
2 RFT (include rest):
15-12-9
Thrusters, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (
-rest 5:00-
Athletes Notes
TARGET SCORE:
Target Time: <21 minutes
Time Cap: 25 minutes