25 Feb 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210221-full-body (23 min)

Warm-up

4:00 on EB/AAB

*perform 20 Double Unders/Singles EMOM

-into-

4:00 on EB/AAB

*perform 5 Burpees

Then Work up to working weight for the Snatch/C&J

Movement Prep

1 set (at workout pace/weight)

2 Power Snatches

2 Power Clean and Jerks

2 Thrusters

Metcon

Metcon (Time)

For Time of:

30 Power Snatches, 135/95 lbs (L4), 115/75 (L3), 95/55 (L2), 75/35 (L1), 55/15 (30 Power Clean and Jerks, 135/95 lbs (L4), 115/75 (L3), 95/55 (L2), 75/35 (L1), 55/15 (60 Thrusters, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1), 55/15 (Target Time: sub 10 minutes

Time Cap: 15 minutes

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